Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 20 - Chest/triceps/abs
Uploaded: 2023-10-04T17:16:29.701Z
Duration: 45 min
Description: Day 20 - Chest/triceps/abs

Talking about having to really push yourself!! Love it

Cameron

Jose 

I love the combination of abs and arms, it makes you feel like you definitely got a good workout in. My core and arms are shaking. It's hard to even lift my water bottle up

Jackie

My arms are so shaky that it’s even hard to type this review! Great workout

Grace

My arms are so weak I couldn’t lift myself off the ground 😂

Elizabeth

That hollow hold tho💀 great workout. I’m finally learning how to build my upper body. Thank you!

Avery

Arms don’t feel as bad right after like legs, but I’m always sore. Thanks for putting in the work for us! It’s been nice having a set workout and not questioning if I’m done for the day or what I will do in general. 🥳🥳😘

Kali

I either upped my weight or did slow reps for everything and I need a nap 😂 saved the push ups for last and they were so shaky. Awesome workout!

Leah

The hollow hold is getting easier but still kicks my butt. 😅

Angel Martinez

Lexi

Abigail

Chest/triceps/abs
- Chest press machine 3 sets 12 reps
- Chest fly machine 3 sets 12 reps
- Push ups 3 sets 10 reps
- Rope tricep extensions 3 sets 12 reps
- Dumbbell overhead tricep extensions 3 sets 12 reps
- Ab crunch machine 2 sets 20 reps
- Hollow body holds 60 seconds

- Engage your chest as you press
- Focus on a slow controlled movement

Chest press

- Keep a slight bend at the elbow
- As you bring your hands in engage your chest

Machine chest fly

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Assisted pushup

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- 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

- Grasp the handles at shoulder height
- Tighten the abdominals and while breathing out crunch your abs
- Breathing in and straighten your torso 
- Pause briefly and then repeat

Machine ab crunches

- Keep your lower back on the floor
- Engage your core

Hollow hold

Day 20 - Chest/triceps/abs

My legs are shaking after day one 😅🔥

Alexia

I love it! Easy and straightforward guide

Stina

I did it with a friend and our legs feel like spaghetti! I’m excited to continue this program ❤️

Day 1 - Legs (quads)

Burned a nice sweat with this workout!! 💪🏻

Going hard for myself. Thank you for the gift of the guide. I’d be lost and clueless.

Rafael

Dawn Archer

Day 2 - Back/biceps/abs

So sore after day 4! Great workout! Thank you!

Annelise

Hunter

Jordan

Day 3 - Legs (hamstrings)

Chrystalle

I usually don’t work out my arms and shoulders too much. It was a nice change up! Feeling the pump for sure!!

Tara

Day 4 - Shoulders/abs

Hayley

Jasmine

Day 5 - Legs (glutes)

Brenna

Tori

Day 6 - Chest/triceps/abs

Much needed! Didn’t have one last week!

Cassie

Happy Easter! I’m glad my rest day landed on Easter, I fueled up with some good food and I’m ready to crush week 2💪🏻

Day 20 - Chest/triceps/abs

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