Name: Playbook - Arev @endicci - WEEK 1 / DAY 4
Uploaded: 2022-12-27T22:24:46.049Z
Duration: 70 min
Description: WEEK 1 / DAY 4

Karen

Desada

Abby

taylor

STRENGTH SETS: work your weigh up to a weight that’s perfect for 5 reps (last rep feels nearly close to failure)

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Hands should be slightly outside shoulder width 
- Lower the dumbbells to the chest actively stretching your chest muscles 
- Press the weight upward by extending your elbows

DB Incline bench press

- Pull the cable attachment (both bar and rope work here) over your head
- With a slight lean forward, keep your elbows directly in front of your shoulders
- Allow your hands to fall back towards your head, keeping elbow in a fixed position, and then push forward and full extend your arms

OH Cable Tricep Extension

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Go light here so your failure goes for higher reps (around 10+)

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Tricep Circuit

- Point your elbows to the ceiling 
- Make sure elbows are not directly above shoulder but a little further back towards your ears
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

EZ Bar Skull Crushers

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

WEEK 1 / DAY 4

kenny

Angelica Fosu

Huma Aziz

WEEK 1 / DAY 1

Great, I just wish there was alternatives for beginners. But overall I try and give it my all

Lesley

Mariam

WEEK 1 / DAY 2

At first I didn’t think it would hurt this bad… IT DID. Another killer workout by Arev!!

Izabell

Leah

WEEK 1 / DAY 3

Bashayer

Elena

WEEK 1 / DAY 5

Gabrielle Rick

Jessica

WEEK 1 / DAY 7

T bar video and explanation isn’t showing

Sheily

The videos for t bar rows and smith machine rows aren’t working but solid workout !

WEEK 2 / DAY 1

I can only see 1 exercise but it says it’s about a 45 min long workout

WEEK 2 / DAY 2

I loved this workout sm!! I feel swole 😎😎😎🫶🏽

Stephanie

WEEK 2 / DAY 3

Carolina

can’t walk but in the best way possible

WEEK 2 / DAY 4

WEEK 2 / DAY 6

WEEK 2 / DAY 7

Shyann

WEEK 3 / DAY 1

WEEK 3 / DAY 2

WEEK 3 / DAY 3

WEEK 3 / DAY 4

Noemi

The step up circuit fucked me up 😅🤩 but I love it

WEEK 3 / DAY 5

WEEK 3 / DAY 7

WEEK 4 / DAY 1

WEEK 4 / DAY 2

WEEK 4 / DAY 3

Daniela

WEEK 4 / DAY 4

WEEK 4 / DAY 5

WEEK 4 / DAY 7

such a good pump from this workout!! 10/10 🍑🍑

WEEK 5 / DAY 1

Varinder

arms r unwell after those inverted rows 🫠

WEEK 5 / DAY 2

WEEK 5 / DAY 3

WEEK 5 / DAY 4

WEEK 5 / DAY 5

WEEK 5 / DAY 7

WEEK 6 / DAY 1

WEEK 6 / DAY 2

WEEK 6 / DAY 3

WEEK 6 / DAY 4

Emily

WEEK 6 / DAY 5

WEEK 6 / DAY 7

Ok you didn’t have to kill me like that …

WEEK 7 / DAY 1

Yolanda

WEEK 7 / DAY 2

WEEK 7 / DAY 3

WEEK 7 / DAY 4

WEEK 7 / DAY 5

WEEK 7 / DAY 7

WEEK 8 / DAY 1

WEEK 8 / DAY 2

Crazy to think these made me almost puke in the beginning….

WEEK 8 / DAY 3

WEEK 8 / DAY 4

WEEK 8 / DAY 5

WEEK 8 / DAY 7

WEEK 9 / DAY 1

WEEK 9 / DAY 2

WEEK 1 / DAY 4

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