Name: Playbook - Alex Rice - W6/D2 PUSH + ABS
Uploaded: 2024-03-29T18:23:04.060Z
Duration: 45 min
Description: W6/D2 PUSH + ABS

My shoulders were burning after this one!

Erin Schisler

SHOULDERS, CHEST, TRI'S, AND ABS!!  Take out the ab circuit if you are short on time!

1a. Seated arnold press 4 sets | 6-8 reps

SUPERSET
2a. DB Alt. Bench press 3 sets | 8-10 (each) reps
2b. Single Arm tricep overhead ext. 3 sets | 10-12 (each) reps

3a. Tricep push ups 3 sets | failure reps
**MODIFY: incline push ups on an elevated surface like a bench, counter top, or a wall)
3b. 3b. Lateral raise 3 sets | 8 reps ** last set is a DROP SET

4a. Seated alt. front raises 3 sets | 10-12 (each) reps

AB SUPERSET
5a. Bear plank shoulder tap 3 sets | 10 (each) reps
5b. Crossbody toe touches 3 sets | 10 (each) reps

- Start seated with a dumbbell in each hand with your palms toward your face, elbows forward off the body
- Press the dumbbells overhead rotating your wrists/arms as you press up
-  Reach full extension, palms will be facing forward (away from you) at the top
- Reversing the rotation as you lower the dumbbells to starting position

Dumbbell Seated Arnold Press

SUPERSET
2a. DB alt. flat bench press 3 sets | 8-10 (each) reps
2b. Single arm tricep overhead ext. 3 sets | 10-12 (each) reps

- 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

Dumbbell Flat Alt. Chest Press

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell single arm overhead tricep extension

SUPERSET

SUPERSET
3a. Tricep push ups 3 sets | failure
**MODIFY: incline push ups on an elevated surface like a bench, counter top, or a wall)
3b. Lateral raise 3 sets | 8 reps ** last set is a DROP SET

MODIFY: incline push ups on an elevated surface like a bench, counter top, or a wall)

- 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
- Elbows should be tucked to your side and pointing back toward your feet
- 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

Tricep Push Ups

LAST SET DROP SET:
heavy weight -as many as you can
medium weight - as many as you can
light weight- as many as you can

- From a standing position
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower the dumbbells to starting position with control

Dumbbell Lateral Raises

- From a seated position
- Keeping a slight bend at the elbow
- Raise one dumbbell forward and up to shoulder height, with your palms turned in toward your midline 
- Lower with a slow and controlled movement and repeat with the opposite arm

Dumbbell Seated Alt. Neutral Grip Front Raises

AB SUPERSET
5a. Bear Plank Shoulder Taps 3 sets | 10 (each) reps
5b. Crossbody Toe Touches 3 sets | 10 (each) reps

- Start on your hands and feet with your legs bent at 90 degrees
- Keeping a neutral spine, engage core and lift your knees slightly off the ground
- Lift one arm off the ground and tap the opposite shoulder, repeat on other side
- The goal is to complete this with as little movement as possible

Bear Plank Shoulder Taps

- Begin by lying on your back, holding your legs extended up
- Engage your core, roll your shoulders off the ground, and reach for your foot with opposite hand
- Repeat on other side

Crossbody Toe Touches

AB SUPERSET

W6/D2 PUSH + ABS

Angie

Debbie

Courtney

LOWER WARM UP

Monse

Sara Coop

love this warm up! I’m new to this and it was so easy to follow and to complete

Jazmin Cardoza

UPPER WARM UP

Zhari

W1/D1 Heavy Leg Day

Great!!! Sweating like crazy, especially with my sweat band on

Donyale

Mari

Gisele Rigo

W1/D2 Push + Abs

Sooooo good!! Love how they aren’t complicated workouts and straight to the point!🥵🥵🥶

Liliana

Alana

W1/D3 Glutes

Mikayla

Hilda

W1/D4 Pull + Abs

Selina Rivera

Great quick sweat! Paired it with a mile warm up walk 🤘🏻

Kacie

W1/D5 optional: SWEAT CHALLENGE

Perfect workout.  On my second week.  Just enough time for me before work

kristin

Antonette

Jennica

W2/D1 HEAVY LEG DAY

The skull crushers were so difficult for me! Definitely something I need to work on.

Ashlee Caldwell

Perfect for me,  I have about 30-45 mins in morning to workout n this end summer challenge has been perfect to get me back on track! I signed up for the elevate but workouts are to long for what I have time for so doing this one instead

W2/D2 PUSH + ABS

Emily Everett

Arisa

Barely made it through that super set!!! Kicked my butt

Alea

W2/D3 GLUTES

Jessica

Hayley

W2/D4 PULL + ABS

Ally

nikki

W2/D5 optional: SWEAT CHALLENGE

Jennifer

W3/D1 Heavy Leg Day

First workout after a week off- this was the perfect challenge

Obsessed with your workouts  🔥🔥🔥🔥

Melissa

W3/D2 Push + Abs

W3/D3 Glutes

Marissa Montilva

Sarah Zabawa

W3/D4 PULL + ABS

Taylor Martin

Angela

W3/D5 optional: SWEAT CHALLENGE

Liani

W4/D1 HEAVY LEG DAY

I think I’m starting to like the dumbbell only workouts better than the gym program! Arms are on fire after this one🔥🔥

Lindsey

W4/D2 PUSH + ABS

W4/D3 GLUTES

Rachel

W4/D4 PULL + ABS

Got my heart going … that was so rewarding 💪

Short and sweet, but the sweat was real! 🥵

Natalee Arredondo

W4/D5 optional: SWEAT CHALLENGE

Oh my gosh my quads on this workout🥵 love leg day

W5/D1 HEAVY LEG DAY

Two point planks might be the hardest thing I’ve ever done

W5/D2 PUSH + ABS

Perfect Sunday workout. Let’s feeling strong AF !

Killer glute day!!! Exactly what I needed!

W5/D3 GLUTES

Arms are noodles and abs are sore. Very satisfying workout

W5/D4 PULL + ABS

W5/D5 optional: SWEAT CHALLENGE

My legs are feeling it after this one 🥵👏🏼

McKenzie

W6/D1 HEAVY LEG DAY

Erika

Amanda

W6/D3 GLUTES

W6/D4 PULL + ABS

Tuscani

Took me about an hour but wow this was a hard one but it felt good! Love the sweat challenges!

W6/D2 PUSH + ABS

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