Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 1 Push
Uploaded: 2023-10-04T17:16:29.305Z
Duration: 60 min
Description: Day 1 Push

Stephanie

Amazing! Been off a while and this was such a good burn!

Ariyana

Ashlee

Alternative workouts , such as triceps dips . I have old wrist injuries so they are harder for me . Everything else I absolutely loved and my arms are on fire.

Trenea

Got off track for a bit but I’m ready to start this fitness journey

Chloe

Thanks for the workout! First week back, arms are on fire just how I like it 😀

Elizebeth

Michaela

Alex

I could feel all the muscles in my arms as I was going through the whole workout!

Chrystalle

Olivia

Christen

Great way to get back in a routine. My muscles woke up missing me!

Kristina

It was good! A little intense haha my arms are shaking

GracieMae

Jordan

First work out and I’m fkn sold! The exercises? On point. My shoulders and triceps? Jelly. The playlists? Banging. My only suggestions are add in a tempo time and a spot to record notes like what rep was failure and what weight for each movement to better track progressive overload.

Logan

Raiza

Workout was great!! Things I wouldn’t have thought to do on my own.

Hannah

This was a great first day. I added one exercise for myself which I superset with the pec flies. I did just a flat bench DB press. Great workout to start the program.

Zeke

loved this, quick workout but the pump is there for sure 💪🏼💪🏼

Maddie

Really enjoyed this, felt like it flowed well and worked everything evenly.

Kat Faser

Whoooooeeeee! That first set put me to WORK

Sammy

It was awesome! Simple enough for a beginner but still challenging!

Daniela

Bailey

Kali

Really enjoyed this workout. My arms are pool noodles now

Lexi

This made my arms feel like they were gonna fall off in the best way 😊 Loved this workout!

Emily B

First workout of the program and I am definitely feeling the effects. Solid upper body workout

Corey

Loved this workout! I can’t move my arms!

Great workout! Got such a good pump I took off my cover for the first time ever!

Haley

Really great! I appreciated the videos to help with form. The only suggestion I have is letting people know idea times to breathe in and out.

Brittani

First session with this app, killed me, i love it

Stian

Great workout! My arms are beat! Added 20 minute high incline walking

Emily

Thank you. Love how informative and simple! All the stars

Holly

It was good! I like how I knew what I needed to do and get a good sweat

Kristal

Lisa

Really good! It’s so exciting to see some more workouts out on the app😊

Hailey

Harley

Brenda

It was awesome, felt the burn! I almost forgot how the burn in my chest was!

Manuel Olivares

Brianna

I loved it I could feel the burn during my workout!

Alexis

- Barbell press
- DB front & side raises
- DB Incline chest press
- DB chest flies 
- Tricep dips
- Cable tricep extension

- Keep your elbows in front of you
- Press straight up
- Keep your core engaged

For the first set, use the heaviest weight you can use to hit 8 reps. You should pick a weight that causes you to really struggle for the last rep.

Stay the same weight, or decrease the weight for the next sets as you try to increase the amount of reps.

Barbell press

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell Front Raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Side Raises

For the first set, use the heaviest weight you can use to hit 8 reps. You should pick a weight that causes you to really struggle for the last rep.

Stay the same weight, or decrease the weight for the next set as you try to increase the amount of reps.

Incline Bench Dumbbell Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell flyes

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep dips

- Keep your elbows close to your body
- Extend your arms engaging your triceps 
- Reach full extension and return to a 90 degrees angle

Tricep extension

Day 1 Push

Great!  I never target my arms, so the past two days have been new, but fun!

Kayla

Day 2 Pull

Such a good leg day! I was struggling to walk down the stairs after!!

I really liked the exercises I would like to see maybe like a variation of the gym exercise for those who don’t have access to a gym.

Caroline

Day 3 Legs

Maisy

Day 6 Push

Not sure if I can’t feel my arms or if I can feel them too much

Day 7 Pull

love all of the compound exercises, legs are toast 🍞

Very thorough routines and descriptions! Love that you have the videos as well :) I actually feel like I’ve been working out !

Riley

Day 8 Legs

My arms are shaking 🥵 I loved this workout!

Day 11 Push

Amanda

Day 12 Pull

I love how these workouts are actually challenging. I appreciate the compound workouts, much more intense than other female training apps

Lyric 

Alexander

Day 13 Legs

The first few exercises felt sort of tossed in there, they could use more description, but otherwise it was good.

Day 16 Push

love this one! i do it like 3 times a week!

The closer I get to the end the stronger I feel. Hammer curls were so hard. With everything set I find myself going up in weight!

Tiana

Day 17 Pull

Leyda

I love this one. It truly makes me feel like I’m working my muscles and works up a sweat also!

Day 18 Legs

Day 21 Push

Day 22 Pull

Great workout! Was a challenge but this far into the program, the strength and foundation I’ve built helped me push my limits and feel strong.

Victor

Day 23 Legs

great well rounded push!! my arms feel incredible

Day 26 Push

This one tried to kill me but momma we made it 😅😪

Day 27 Pull

I look different, feel better. I’m loving this. Thank you for being my guide! ❤️

finally finished all 28 days!!! woo!! i can definitely see a difference in my body comp :))

Day 1 Push

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