Name: Playbook - Alice (Pineapplebrat) Klomp - W4/D2 Upper body
Uploaded: 2021-09-20T17:12:06.589Z
Duration: 45 min
Description: W4/D2 Upper body

As always, a great way to work out my upper body. Challenging and enjoyable!

Ashleigh

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

W4/D2 Upper body

Fast paced and great to get the heart rate up. Happy for the fat burning exercises!

Jackie

Anna

Difficult af. But damn it feels good to be back

Frida

W1/D1 Lower body (Quad focused)

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

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

Jasmine

Rudy

W1/D2 Upper body

Great start to my morning. I really felt like my glutes were on fire!

The Bulgarian split squats…f*** This was such a good workout! I slowed it down to really focus on form. Thanks, Alice 🦵🙌🏻😮‍💨

Emily Weiss

Zahraa

W1/D4 Lower body (glute focused)

Robin-Maria

Really solid full body workout. Fair play. Only comments would be A. More detail on the mechanics of the workouts i.e feet placement, “avoid lifting shoulders”, that kind of thing and B. Alternative workouts if you dont have access to the machines included.

James

W1/D6 Full body

Alyssa

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

Nathaniel

Taylor

W2/D1 Lower body (Quad focused)

Alexander

A little easier this time but damn my arms hurt

Hannah

Brendaa

W2/D2 Upper body

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

Great workout — I really like the video demonstrations. I’m not used to some of these exercises so it’s a helpful reference to make sure I’m doing it correctly.

Victor

Delanie

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!

W3/D1 Lower body (Quad focused)

Daisy Gallegos

Great workout! It would be cool to have a memo feature to track what weight you’re pushing so you can see progress, or just not forget for the next workout lol

Leah

W3/D2 Upper body

Amazing workout. Glutes are super tight 😂

I wish I could get some tips on how to set myself up since some of these variations are different than what I’m used to.

Madalynn Spyker

W3/D4 Lower body (glute focused)

Brianna Kopernik

Alma

W3/D6 Full body

This one is really great! Challenging and I feel great afterwards

Viktor

W4/D1 Lower body (Quad focused)

I’m weak and wobbly 😂😮‍💨 thanks homie.

W4/D4 Lower body (glute focused)

It was challenging and awesome! This is the first time I’ve actually finished a workout plan 🥳💪🏾

Nyero

It’s given me the results I’ve always worked so hard for before but never got, til now with your program! 😭😭😭❤️

W4/D2 Upper body

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