Name: Playbook - Boss Everline - W1/D2 Chest and biceps
Uploaded: 2021-01-18T11:47:46.580Z
Duration: 45 min
Description: W1/D2 Chest and biceps

Shaggy

Elizabeth

Kenneth

Mitchell Life

Powerful 💪🏾. It looks easy but trust me it's not 🔥 🔥 🔥 🔥

Snooby Consty

Mike

Getting back after another injury. The right diet an these workouts will do it for you.

Tyeisha

Fun workout! I was pleasantly surprised to see a run this morning

Jenn

Less hard than yesterday but still... I'm sweating 🥵

Milena

It was good. I lost all progress when I hurt myself. Now we back to the basics of 4 weeks to rebuild.

Great workout it only took me 30 minutes to complete

Kourtney

Brandon Mullen

Samuel

Marcus

Peter

Shimmy

Great workout! I had already begun doing some of your workouts from IG but now I get the full scope of your workouts…good ish! Those planks at the end😤😤🙏🏿

Kofi

Kevin

ANOTHER BANGER!!!! lesssss goooooooooo💪🏾

Tylan Tatum

The workout was hard at some points but it felt good!

Dr. Karen L.

Those planks knocked me out but what a session

Tariro

Nita

I’m feeling my lower body burning a good bit from the leg workout yesterday lol. Good cardio today and I liked the chest/bicep portion of it. I’m a big fan of yours all the way from Gaffney, SC. It was great to meet you last month at my cousin Harry’s birthday party. Keep doing great things and being inspirational!!

Terrell Allen

Great! When you say 10 reps in an exercise where you alternate, do you mean 10 in total (5 for each arm) or 10 per arm = 20 in total? Thanks!

Simon Lundgren

Nate

Koyo

Govardhanan

Justin

Ferrier

Joey

Gavin

Tyler

Julian

Love the pump! Started the work out first then I did cardio last

Jorge

maite

Louis

Brandon

Deonte

Joshua Roberts

1 mile run 

Set 1
DB incline 
Hammer curls 
 
Set 2
DB flat bench 
Push-ups
Single arm curls 
 
Set 3
DB flies 
ISO hold curls 
 
For time
Plank reach

Recommended to run 1 mile finishing in under 10 minutes. If you need to walk, aim to finish under 12 minutes.

1 mile run

- Lay on a bench with dumbbells in your hands
- Press the db’s up squeezing your chest
- Keep your wrist in a position that feels comfortable 
- Come down in a controlled motion

DB incline press

- Curl the dumbbells up keeping the top of the dumbbell up
- Squeeze your biceps at the top 
- Come down in a controlled motion

Hammer curls

Set 1

DB flat bench

- Start with your hands directly underneath your shoulder and your legs extended
- Flex at the elbows to come down
- Come down until you are an inch or two from the floor
- Extend your arms squeezing your chest to come up

Push up

- Start by holding two dumbbells with your palms facing you
- Curl one dumbbells up rotating your wrist
- Squeezing your biceps at the top
- Repeat on the opposite side

Single arm curls

Set 2

- Lay on a bench with two dumbbells in your hands
- Rotate the db’s as you come up
- Squeeze your chest as your come up 
- Come down in a controlled motion

DB files

- Keep one arm at 90 degrees holding a dumbbell
- Curl the opposite dumbbell up 
- Engage your bicep at the top
- Keep your core engaged throughout the exercise

ISO hold curls

Set 3

- Start in a low plank position 
- Extend one arm and touch the floor
- Repeat on the opposite side
- Keep your core engaged and your spine in a neutral position

Plank reach

For time

W1/D2 Chest and biceps

W1/D1 Legs and abs

Good workout. I did a couple more sets than the listed but shoulders on fire.

Blake

W1/D3 Shoulders triceps

I did jump rope for 10 min straight instead of running 1 mile bc my baby is asleep. Is it also good for the program?
Anyway it was hard especially the rdl to lunge

W1/D4 Back and hamstrings

Very humbling and tough for being so basic. I wasn’t ready for that volume of sit-ups.

Rashad

W1/D5 Legs and core

W2/D1 Back and hamstrings

Great workout but it reminds me how weak I am...

W2/D2 Chest

W2/D3 Shoulder and tricep

W2/D4 Legs

This one killed me this morning great workout though

W2/D5 Fullbody

Was just enough to be tough. Really good!

I’ve been off it for while this was exactly what I needed.

Mido

W3/D1 Legs and abs

Good workout wasn’t feeling it but got it done 💪🏻💪🏻

W3/D2 Chest and biceps

Larissa

W3/D3 Shoulders triceps

A good workout today. I’m not sure about the grip on the bent over db exercise which I noticed added tension to the shoulders. I just have to be conscious of packing my shoulder and watching the grip to not aggravate a injury.

Gabe

W3/D4 Back and hamstrings

Khadija

W3/D5 Legs and core

Jennifer

W4/D1 Back and hamstrings

Nandio

W4/D2 Chest

Little dehydrated this morning do I didn’t do the last round…. We’ll be more prepared tomorrow

W1/D2 Chest and biceps

Community

More workouts from Boss Everline