Name: Playbook - Alice (Pineapplebrat) Klomp - W3/D2 Push
Uploaded: 2022-04-13T16:10:14.487Z
Duration: 60 min
Description: W3/D2 Push

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

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

Chest press

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

Bench press

Incline Bench Dumbbell Press

Assisted Tricep Dips

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest fly

W3/D2 Push

Had to substitute a few exercises but I haven’t been more enthusiastic about a lake day in a long time! Thanks Alice I appreciate it have a great 2023!

Maxwell

It was a really good workout and it’s nice that everything is not crazy confusing so anyone can do it weather they’re a beginner or not.

Morgan

Will I be able to walk tomorrow? Only time will tell 🥵

Megan

W1/D1 Legs

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

W1/D2 Push

The workout seems out of order and I found this to be the least challenging, maybe I’m executing wrong!

Maggie

really liked this one, well rounded and made me feel strong!

Emily B

W1/D3 Pull

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

Super nice active recovery. All of the core work was super challenging for me which felt good!

W1/D4 Active Recovery/Core

my legs are shaky! great leg day i really liked this one

W2/D1 Legs

did this one again! tbh my shoulders are popping

W2/D2 Push

W2/D3 Pull

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

W2/D4 Active Recovery/Core

W3/D1 Legs

W3/D3 Pull

W3/D4 Active Recovery/Core

W4/D1 Legs

W4/D2 Push

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 💜😊

W3/D2 Push

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