Name: Playbook - Alice (Pineapplebrat) - W1/D2 Push
Uploaded: 2025-07-23T19:34:43.659Z
Duration: 60 min
Description: W1/D2 Push

Stefanos

richard

Kirsty

Made my arms and shoulders burn!! Absolutely loved it after taking a break for my birthday weekend. 🔥

Cameron

Matěj Špaček

Becky

Allison Steinitz

I hate upper body but this was a great one!

Samantha Romeo

Elaine Charley

It is good, but is the program suitable for those who want to dry?

Kristen

Omg this workout killed in a good way! So thankful I’m not working today 🤣

Alexis

Leyda

After legs yesterday this was pretty hard! I have a fairly weak upper body and I feel like this hit shoulders great

Kenzie

Megan

Bailey

This felt awesome! Lower rest time and fewer sets for each exercise made me focus more on a weight that didn’t push too much but instead allowed for more concentrated form.

Victor

Upper body lift containing compound exercises for strength paired with accessory exercises to promote muscular control and endurance.

Shoulder Mobility Warm-up

-WARM UP
-Focus on using shoulders to move weight.
- Use light weights to prep muscles for heavier movements.

Dumbbell Front Raises

Dumbbell Side Raises

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell press

- Bend at the elbows to come down
- Engage your chest as you press up

Bench press

- Lying on the incline bench, hold a dumbbell in each hand using an overhand grip, arms extended above your chest
- Flex the elbows to lower the dumbbells under control, as far as you comfortably can (the handles should be level with the chest)
- Press the dumbbells back up to starting position, squeezing your chest at peak contraction

Incline DB Chest Press

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

Chest press

- 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

- Set the pulleys to the appropriate height and weight (The pulleys should be approximately chest height)
- Grab each handle attachment with a neutral grip (palms facing in), stepping forward of the machine to raise the weight off the stack and stagger your feet for better stability
- Extend your arms by your side with a slight bend on your elbows (You will keep this bend constant throughout the entire movement)
- Exhale as you bring the handles forward and in, making a semi-circle motion directly in front of you by pulling the cables together until both hands meet (Squeeze your chest as you perform this motion)
- Pause at peak contraction of your chest before inhaling as you slowly reverse the movement and return the handles to the starting position

Cable Chest Fly

W1/D2 Push

This was a killer workout. First time in months I’ve felt like a baby giraffe when walking out the gym.

Brandon

Amazing workout! It felt so good to have some structure instead of my usual freestyle haha

Stephany

W1/D1 Legs

Ellen

W1/D3 Pull

Freaking amazing I need to work more my core for real❤️

I really need to work on my core strength…this was great!

W1/D4 Active Recovery/Core

Leyli

Worked up a great sweat! Perfect way to get back into things

W2/D1 Legs

great for just starting out. i had major gym anxiety but this calmed me so much!!!

Elizabeth

Chloe

First day in the gym after recovering from a nasty cold, end of workout my chest and upper arms burn and they feel like Jelly. Exactly what I needed after being out last week🙂

W2/D2 Push

Nicole

Exhausted but amazing exercise ❤️❤️❤️ love it

Emily B

W2/D3 Pull

Trevor

loved the active rest. The abs were HARD to do all together 😅

W2/D4 Active Recovery/Core

Brenna

That was one of the hardest lower body workouts I’ve done on Alice’s app yet!! 💪🏻

Taylor

My legs are shaking like always 😂 I’ve gotten so much stronger!

W3/D1 Legs

This was a tough one! My whole upper body is burning

W3/D2 Push

Almost done with week 3 and wanting way more!

W3/D3 Pull

W3/D4 Active Recovery/Core

W4/D1 Legs

W4/D2 Push

21s was an awesome way to end the workout!

W4/D3 Pull

cannot believe i finished the full 4 week plan. We laughed, we cried, we got a lot stronger! thanks for this one Alice 💜😊

W1/D2 Push

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