Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 27 - Chest/tricep/abs
Uploaded: 2023-10-04T17:16:29.733Z
Duration: 45 min
Description: Day 27 - Chest/tricep/abs

Jose 

This one was rough. I feel stronger after it though! 💪🏋️

Jackie

On vacation, my cousins did it with me and were absolutely dead!!! Love it Alice!!

Elizabeth

Loved this! nothing to tricky/technical to do- but really felt it by this end. Abs (or lack there of) are crying.

Kat Faser

made a few modifications bc equipment & the crowded gym, but great workout

Carley

I did tricep dips with the bench! They hurt

Rachel seay

Leah

Praying that by the end of this I can do a hollow hold for 60s🤧

Awesome workout!! Recorded some videos this time too! ☺️

Angel Martinez

Chest/triceps/abs
- Incline chest press machine 3 sets 12 reps
- Tricep extensions 4 sets 12 reps
- Assisted dips 3 sets 10 reps
- Hollow body holds 3 sets 60,45,30s
- Dead bug 3 set 10 rep

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- 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

- Keep your elbows close to your body 
- Engage your triceps as you go up 
- Keep your core engaged

Assisted dips

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

Hollow hold

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bug

Day 27 - Chest/tricep/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 27 - Chest/tricep/abs

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