Name: Playbook - Alex Rice - W6/D4 Chest and Arms
Uploaded: 2024-03-29T18:23:04.965Z
Duration: 45 min
Description: W6/D4 Chest and Arms

Jacquie

I loved this program it taught me so much I didn’t know about movements! It had been awhile since I have been in a normal gym so this was great :)

Nikki

hailey

Kristel

I can’t believe I’ve finished this first program already!!! So proud of myself! Such a killer last day I loved everything about it

Georgia

Destiny

Lily

I have really enjoyed these last 6 weeks. I look forward to completing the summer challenge next, and excited to see the new workout plan you are releasing. Thank you so much!

Natalie

Stephanie

Jackie

I love the program ❤️ I’m ready for the next one 💪🏽

Esmeralda

kristy piwcio

Day 4: Chest and Arms

1a. Barbell Bench Press 4 sets | 6-8 

2a. Incline Bicep Curls 4 sets | 8-10
2b. Lying Skull Crusher 4 sets | 10-12 

3a. Cable Single Arm Chest Fly 3 sets | 8-10ea
3b. Cable Single Arm Tricep Pulldown 10-12ea

4a. Dumbbell 21’s 2 sets | 21

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower the bar down until the bar touches your chest 
- Press the bar up, engaging your chest

Barbell Bench Press

2a. Incline Bicep Curls 4 sets | 8-10
2b. Lying Skull Crusher 4 sets | 10-12

- Lying on the incline bench
- Curl the dumbbells up towards your shoulders, engaging your biceps
- Keep elbows pointed to the floor
- Lower the dumbbells slowly back to starting position

Dumbbell Incline Bicep Curls

- Start lying with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up, contracting your triceps

Dumbbell Skull Crushers

Superset

3a. Cable Single Arm Chest Fly 3 sets | 8-10ea
3b. Cable Single Arm Tricep Pulldown 10-12ea

- Standing next to the low cable pulley
- Keep your core tight and your back straight
- Bring your forward across the front of your body squeezing your chest
- Lower slowly back to starting position 
- Complete desired reps then repeat on the opposite side

8-10 reps each arm

Cable Single Arm Chest Fly

- Start with your working arm bent at about 90 degrees, holding the handle palm down
- Extend at your elbow, pushing the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

10-12 reps each arm

Cable Single Arm Tricep Pulldown

- Complete 7 bottom half curls
- Complete 7 top half curls
- Complete 7 full range curls
Equaling 21 total reps 💪🏻

Dumbbell 21’s

W6/D4 Chest and Arms

Cecilia

very simple and i love the band at the end.

Angie

This is my favorite upper body warmup ❤️

UPPER BODY WARM UP

Great sequence to warm
Up the lower body!

Heidi

Amber

Lizbeth

LOWER BODY WARM UP

Brenda

This workout took me about 25 min.!! Shorter than expected, but finished very sweaty!!! 🔥🔥🔥

Ashlee Caldwell

joe-nato@hotmail.com

W1/D1 Legs (Glute Focused)

Gisele Rigo

Virginia

Helena

W1/D2 Shoulders and Back

Sara

I didnt get the 45. for Me it was More a 60 min Workout or More . I Would Love to See „Real“ 45 min Workouts :-)

W1/D3 Legs (Quads and Glutes)

Having alternative exercises listed in case you aren’t able to complete the original one.

Kaisa Morstad

Dakota

W1/D4 Chest and Arms

Ana Reyes

Great! How do you view your weight from the previous workout without it resetting?

W2/D1 Legs (Glute Focused)

Karina Blandon

W2/D2 Shoulders and Back

Priscilla Quinonez

Suzanne

Murdered. Feel like I am going to throw up

Amanda

W2/D3 Legs (Quads and Glutes)

I struggle with a couple because I’m too short 😣

Arms burning sooo good❤️‍🔥❤️‍🔥

W2/D4 Chest and Arms

I like that there was a leg curl machine involved, felt safe

W3/D1 Legs (Glutes Focused)

Emily Pearce

Renata C

W3/D2 Shoulders and Back

My lower back started to hurt. Any suggestions why? Had to stop in the middle of the superset.

Great workouts i just would love to see some calves series included 🫶🏼🫶🏼

The superset took me by absolute surprise. Amazing set, legs were jelly.

Paige

W3/D3 (Quads and Glutes)

W3/D4 Chest and Arms

Laura

Melissa

W4/D1 Legs (Glutes Focused)

Ekaterina

Running late this morning so changed a few SA exercises to regular ones

W4/D2 Shoulders and Back

W4/D3 Legs (Quads and Glutes)

Excellent chest and arms workout! My heart is pumping from the last move!

W4/D4 Chest and Arms

Always loved your workouts! Been ever since I found you on instagram you’ve been goals! So happy to be doing your program!

Chayryl

W5/D1 Legs (Glute Focused)

W5/D2 Shoulders and Back

After a whole day of contemplation, I made it and loved every minute of it! I like the landmine versions ( I make a home set up with my barbell and a corner with a yoga mat!

Victoria

W5/D3 Legs (Quads and Glutes)

Natalee Arredondo

Awesome chest and arms sequence! I’m shaking. 
I did this at home so changed out the last cable exercise for close grip dumbbell curls!

W5/D4 Chest and Arms

This workout looks easy but it’s not 😅

W6/D1 Legs (Glutes Focused)

My heart is pumping! Loved it! I’m working out at home, so I did a landmine row instead of the cable row!

Great lift! I am not sure if it could be moved around but if you’re using the same equipment for a couple different lifts is it possible to move them around in the workout? For example, going from the bar to benches for me is halfway across the gym. Just like to try and keep the same space! Totally ok if it can’t be changed!

W6/D4 Chest and Arms

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