Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 16 Push
Uploaded: 2023-10-04T17:16:29.697Z
Duration: 60 min
Description: Day 16 Push

Michaela

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

Bailey

This was my fave push day workout! My arms are POPPIN and feel great 🤗

Emily B

- KB single arm shoulder press
- DB alt front & side raises
- DB incline chest press 
- Cable chest flies
- DB overhead tricep extensions
- Cable tricep extensions

Kettlebell Single Arm Press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Front raises

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

Side raise

- Hands should be slightly outside shoulder width 
- Lower the dumbbells to the chest actively stretching your chest muscles 
- Press the dumbbells upward by extending your elbows

Incline bench DB press

- Keep a slight bend at the elbows
- Bring your hands together engaging your chest 
- Keep you core engaged

Cable flys

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- 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 16 Push

Stephanie

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

Ariyana

Ashlee

Day 1 Push

Chloe

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!!

Alex

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

Christen

Day 6 Push

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

Logan

Day 7 Pull

love all of the compound exercises, legs are toast 🍞

Maddie

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

Day 16 Push

Community

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