Name: Playbook - Alex Rice - W5/D4 Chest and Arms
Uploaded: 2024-03-29T18:23:04.212Z
Duration: 45 min
Description: W5/D4 Chest and Arms

Alt bicep curls - not sure if 7 reps total or 7 reps each arm, didn’t specify. Had to modify the body weight Tricep push-ups to my knees! Good burn.

Kolby

Brenlee

Patricia

The tricep lifts were definitely advanced. I’d like to think I’m advanced in general but could not do those 😆 will be adding them to goal movements to achieve!

Vanessa

Um yea. The tricep raises were impossible for me to do without letting the elbow flare out. Hopefully round 2 I can do them.

Stephanie Decker

Whooooa 4 rounds of 15 push ups (even modified) and body weight tricep extensions….. couldn’t even do one? Hard AF Week 5 chest and arms way too difficult for me

Celia

Janet

Day 4: Chest and Arms

1a. Dumbbell Alt. Chest Press 4 sets| 6-8ea

2a. Heavy Alt. Bicep Curls 4 sets | 5-7
2b. Push Ups (knees if needed) 4 sets | 10-15

3a. Dumbbell Single Arm Chest Fly 3 sets | 8-10ea
3b. Bodyweight Tricep Extension (knees if needed) 3 sets | 8-10 

4a. Dumbbell Close Grip Curl 3 sets | 10-12

- Begin by lying supine on a flat bench with dumbbells above your chest
- Hold one dumbbell in this top position
- Lower the opposite dumbbell to chest level 
- Press the dumbbell back up to starting position, engaging your chest
- Repeating with the opposite arm
- Working back and forth for time or reps

6-8 reps each arm

Dumbbell Flat Alt. Chest Press

2a. Heavy Alt. Bicep Curls 4 sets | 5-7
2b. Push Ups 4 sets | 10-15

- Start in a standing position with a dumbbell in each hand
- Hold the dumbbells with your palms facing forward (away from you)
- Curl one dumbbell up, engaging your bicep 
- Lower the dumbbell with control and repeat with the opposite arm

Dumbbell Alternating Bicep Curls

- From a high plank position, hands on the ground straight under your shoulders, with your gaze at the floor 
- Inhale as you slowly lower, bending your elbows to bring your chest toward the ground
- Be sure to keep your core muscles contracted
- Pause for a second in the lowered position
- Exhale as you push up from the ground to your starting position

Push Ups

Superset

3a. Dumbbell Single Arm Chest Fly 3 sets | 8-10ea
3b. Bodyweight Tricep Extension 3 sets | 8-10

- Lying on a flat bench with one arm extended and palm turned in
- Lower the dumbbell to your side, opening your chest
- Bring the dumbbell back up, squeezing your chest
- Complete desired reps then repeat on the opposite side

8-10 reps each arm

Dumbbell Single Arm Chest Fly

- Start in an elbow plank position
- Straighten your elbows as you raise your body off the floor
- Palms and toes should remain on the floor
(Do not let the elbows flare out)
- Bend your elbows, lowering with control back to the starting position

Bodyweight Tricep Extensions

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Curl the dumbbell up, engaging your biceps
- Lower the dumbbell with control

Dumbbell Close Grip Bicep Curls

W5/D4 Chest and Arms

It was really good, I was just wondering for every workout do I have to slide the workout to the next? Or it changes workouts by itself?

Ericka

Linzy

Monse

UPPER BODY WARM UP

Kirsty

This alone got my heart rate to 180 😅 good warm up !

Aleia

Emmalea

LOWER BODY WARM UP

Jennifer

Casey

Amanda Del Rio

W1/D1 Legs (Glute Focused)

Lexi

Only my second workout and I’m loving them! I really love seeing you do the exercises because it reminds me to slow down and make sure I have proper form.

Eleanore

Good arm workout ! Enjoyed it and not too tired so I didn’t over do it like I did the legs 😅 W1D2 done might even through in some abs

W1/D2 Shoulders and Back

The 1 min wall sits were absolutely killer! Great way to end a great workout!

Ashlee Caldwell

Nina

Brenda

W1/D3 Legs (Quads and Glutes)

I finished this a lot faster than I’ll thought I would but it was an amazing workout! I loved the supersets!

Renee

Sooo good! Made me remember my love of upper body workouts 👏🏼👏🏼👏🏼

W1/D4 Chest and Arms

Christine

Sara Beth

W2 babbby and my legs are still so sore haha those extended lunges were rough 😅🏋🏽‍♀️ done and dusted

W2/D1 Legs (Glute Focused)

simple, quick and superrrr effective!  shoulder burn 100/10 👏🏼👏🏼

Shoulders are on 🔥 and I’m feeling strong 💪🏽

Zuleika

W2/D2 Shoulders and Back

Fell off for a week but hopped right back in to W2 D3 and ofcourse taking a break it was a rough one 🥵🥵 makes you realize how important it is to be consistent haha

W2/D3 Legs (Quads and Glutes)

Arm days are my favorite ☺️ but them planks man 😅

The plank up downs were very humbling 😅

Those planks 😅 a good way to start my monday!

W2/D4 Chest and Arms

Alicia

Rebecka

Courtney

W3/D1 Legs (Glutes Focused)

Good arm day man by the end my arms were struggling with just the 5pounders 😅 haha

W3/D2 Shoulders and Back

Wow!!! Those lunge holds were tough 😅😂🔥

This one was roughhhh 🥵 one day I’ll be able to lunge hold but today was not the day and that okay 😅 haha

Jaia

W3/D3 Legs (Quads and Glutes)

Challenging but feeling like I had a great workout!

Ashley

W3/D4 Chest and Arms

Great workout! Very knee friendly with people recovery from knee surgery like me :)

By far my favorite lower body day so far!!!!

W4/D1 Legs (Glutes Focused)

The dumbbell bent over alt rear delt fly was pictured as being alternating but describe as a single arm exercise so wasn’t sure what to do or how many reps. A bit confusing as a beginner looking for guidance! Had to modify the lateral raises because I had nothing to hold on to. Didn’t find this one as challenging but still good!

Great workout! 

The exercise where we have to hold onto a rack is a bit hard to do at home.

Supreet

Kelsey

W4/D2 Shoulders and Back

Sara Coop

That superset glute bridge + RDLs was 🤩🥵

W4/D3 Legs (Quads and Glutes)

Veronica Gable

W4 D4 done! Those supersets got my arms feeling it! 🥵

Natalee Arredondo

That’s was a great workout. I was wondering thou if there was a video you can upload explaining how we can tell if we are arching correctly.

Ally

W4/D4 Chest and Arms

Oksana

W5/D1 Legs (Glute Focused)

W5/D2 Shoulders and Back

Jessie

Great leg day! I was sweatingggg 🥵🙌🏼

W5/D3 Legs (Quads and Glutes)

This was sooo hard. I couldn’t keep up. Maybe next time I hope to complete the last one 🥲🥲

Melanie

Feeling good 😅 definitely a spicy workout! 🍑

W6/D1 Legs (Glutes Focused)

I upped my weights this round and it was a tough one. Felt good though

W6/D2 Shoulders and Back

Needed a lot more rest time but great work out!

Sherrell

Those minutes Definitely went on longer than I expected. Legs are jello!!  I am feeling stronger so this was a great test to show that.

Jodi Payne

W6/D3 Legs (Quads and Glutes)

I just completed the 6 weeks!!! 
These workouts were amazing easy to follow and adjust when needed. 
Moving on to the 6 weeks gym challenge!

Yaaaaa! Made it all 6 weeks and ready to start again!

W5/D4 Chest and Arms

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