Name: Playbook - Alice (Pineapplebrat) - W4/D2 Push
Uploaded: 2025-07-23T19:34:43.717Z
Duration: 60 min
Description: W4/D2 Push

Kristen

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

- Lying on the flat 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

DB Flat Chest 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

DB Incline 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

W4/D2 Push

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

Brandon

Alexis

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

Stephany

W1/D1 Legs

Stefanos

richard

Kirsty

W1/D2 Push

Cameron

Ellen

W1/D3 Pull

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

Leyda

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

Megan

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

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 💜😊

W4/D2 Push

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