Name: Playbook - Alex Rice - W6/D4 Chest and Arms
Uploaded: 2024-03-29T18:23:04.277Z
Duration: 45 min
Description: W6/D4 Chest and Arms

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!

Brenda

Brenlee

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

Hayley

Debbie

Great way to end the 6 week program! 💪🏼

Angela

cant believe it’s been 6 weeks already!

Jeanette

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up to starting position, engaging your chest

Dumbbell Flat Chest Press

2a. Standing Alt. Hammer Curl/Wide Grip Curl 3 sets | 8-10ea
2b. Lying Skull Crushers 3 sets | 10-15

- Start in a standing position with a dumbbell in each hand
- Hold the dumbbells with your palms facing each other (palms toward your midline)
- Curl the dumbbells up, one regular and one wide, engaging your biceps 
- Lower the dumbbells with control and repeat on the opposite diagonal

8-10 reps each arm

Dumbbell Alt. Hammer Curl/Wide Grip Curl

- 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

- Lying on a flat bench, arms extended with a dumbbell in each hand (palms facing each other)
- Lower the dumbbells, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbell Flat Close Grip Chest Press

4a. Dumbbell 21’s 2 sets | 21
4b. Plank Up & Down 2 sets | 30sec-1 min

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

Dumbbell 21’s

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank Up Downs

W6/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

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

Kolby

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)

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.

Patricia

W5/D4 Chest and Arms

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

Stephanie Decker

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.

W6/D4 Chest and Arms

Community

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