Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 21 Push
Uploaded: 2023-10-04T17:16:29.871Z
Duration: 60 min
Description: Day 21 Push

Jordan

Emily B

- Cable face pulls
- Cable side raises
- KB front raises
- Elevated push ups
- Machine chest flies
- Tricep Dips
- DB overhead tricep extensions

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side raise

Kettlebell Front Raises

Elevated Push-ups

- Keep a slight bend at your elbow
- Engage your chest as you bring your arms in

Machine chest flies

- 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 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

Day 21 Push

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

Day 1 Push

Chloe

Michaela

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

Lyric 

Alexander

Chrystalle

Day 13 Legs

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

Day 21 Push

Community

More workouts from Alice (Pineapplebrat) Bozinovski