Name: Playbook - Alice (Pineapplebrat) Bozinovski - W1/D2 Upper body
Uploaded: 2023-10-04T17:16:29.266Z
Duration: 45 min
Description: W1/D2 Upper body

Loved it. I’m splitting my push and pulls right now but I just separated them and incorporated them into my workouts at the gym separately. So haaappy to be able to get this app!

Amanda

Jessica

Just finished the summer challenge ready to see more results!

Stephanie

Where can I find alternative exercises to some of these? I know you have them, I just don’t know where to look. Specifically the High low row for this workout!

Kayla Mavor

Alyssa :)

My arms were burning before I even left the gym! Loved this workout

Jackie

I’m used to doing the 6-week program so this was definitely different for me but In a good way

Jasmine

Rudy

Lovely

Afnan Alshehri

Great sets! Liked the reps. Was able to customize to the weight that challenges me since I’ve been lifting for two years!

Emily Menke

my arms are already killing me. i LOVE it🥲

Alyssa

cloud

My arms are killing me. I wish there were more alternatives though

Hannah

We hated it. Kicked our ass. Thank you🥲❤️

Brenda

I’m definitely gonna be sore tomorrow, but felt great!!

Alexia

Josie

Used to hate back workouts; now they aren’t bad at all. I’m starting to like them a lot.

Maddie

Rodolfo

I don't have machines for assisted pullups and dips but besides that it was great.

Nathaniel

if anything i was struggling with the assisted lifts because i way a decent amount compared to how much i can lift

Kyla

Taylor

This was my first workout since the beginning of covid and let me tell you, I am FEELIN it 😵‍💫

Quela

It was great. I would really like weight recommendations if possible. Obviously everyone is different but maybe an average, if that makes sense :) I’m not complaining though! I love it and I always watch your snap stories too. You’re beautiful<3

Ashley

Maybe add alternatives to lifts that require equipment. My gym different have all of the equipment

Mary Bradley

Laura

It was great, not as tiring as day 1! I found the time this time around

Gabe

Blair Mosley

Great! I was a little confused this time since it said 3 rounds. I wasn’t sure if I was suppose to do 3 sets, then the next workout for 3 sets and repeat 3 times or if I was only 3 sets per workout total

Sarah

Daisy Gallegos

Gabriella

Anna

Bridget

Greg

Great and intense! But the right amount of intense : )

Quantia

Olivia

Madison

I never work out my arm, I was shaking before I even made it to the last set 😭😭 the burn felt so good , thank you <3

Katy

power went out in my gym (been an issue in town the last 24 hours) but still kept it goinnnn🤪🤣

Sophie

It would be great if there were an option where we could follow along with you during the workout.

Krystal

A place to log weight amounts would be awesome. Layout of the exercises could be better

Leanna

Great workout! My arms will be sore tomorrow lol

Great workout! Really feel the burn. 💪💪💪

Lloyd Estes

Viktor

What if we can’t do one of the exercises because the machine is not available? I was looking for alternatives but didn’t want to lose the set

Alfredo Ortega

Loved today’s workout! Reminds me how badly I need to work on my upper body LOL, thank you!!

Adrian

I know we are supposed to alternate between each exercise during each set but my gym has all of the equipment really spaced out. Does it ruin anything if I do all three sets at once and then move to the next exercise and do all 3?

James

This kicked my but! It forced me to do workouts that I normally avoid. 10/10

Megan

Warmup x 3
- Pushups x 10
- Assisted pull-up x 8

Superset x 3
- Barbell bench press x 10
- High low row x 10

Superset x3
- Pec dec x 12
- Barbell row x 10

Circuit x3
- Assisted dips x 12
- Bicep curl x 12
- Facepull x 12

- Bend at the elbows to come down
- Keep your core engaged

Incline pushup

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Assisted pull up

Warmup

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

Bench press

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

High low row

Superset

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

Pec deck

- Hold the barbell with your hands facing away from you
- Pull the bar up engaging your back
- Pause at the top and lower slowly

Barbell row

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

Assisted dips

- Engage your biceps at the top
- Lower slowly
- Engage your core

Bicep curls

- Pull the cable towards your face with elbows flared outward

Face pulls

Circuit

W1/D2 Upper body

Cassandra

Laura 👸🏽🤴🏻

Michaela

W1/D1 Lower body (Quad focused)

It was hard! I didn’t get to the circuit part next time I will!

Your workout was good, hard to get good form for so of these though

W1/D4 Lower body (glute focused)

Jaclyn

Zahraa

W1/D6 Full body

Chloe

I started getting back into working out everyday after years of not doing it and that kicked my ass lol

W2/D1 Lower body (Quad focused)

Alexander

A little easier this time but damn my arms hurt

W2/D2 Upper body

Those single leg hip thrusts are tough! I loved it!

Lucy

I can’t get the hang of the cable pull throughs so I’ve been substituting for hyperextensions. I knowww I should just try to work thru it but I get frustrated doing an exercise when I don’t feel mind-to-muscle connection.

Also with the hip thrust/split squat set I use the smith machine. I like it cuz I can load heavy weights for hip thrusts and it’s easier to balance for the split squats!

Jessica Quick

W2/D4 Lower body (glute focused)

I’m confused bc for the warmup circuit it says squats in the description. But then in the actual workout it says incline push-ups🧐

Been doing squats bc push-ups already come later and I can only do so many lol

Brittani

W2/D6 Full body

I started adding ankle weights to these workout and oh my….

I've never been so stinky and sweaty after a floor workout! Feels good💪🏼💪🏼

Perfect workout at home when you don't want to go to the gym right after Christmas!

W1/D2 Upper body

Community

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