Name: Playbook - Boss Everline - W1/D2 Chest and biceps
Uploaded: 2021-06-29T16:16:48.998Z
Duration: 45 min
Description: W1/D2 Chest and biceps

Man one of the best workouts I’ve ever did 💪🏾

Nicholas McGlown

Jarrad

Mike

Kyle Lamb

Justin

Justin H

Peter

Anthony

No improving! Definitely a great an challenging workout! Let’s GO! #Day2

Tyeisha

Khadija

Rezoe

Francois

Good ! I feel the burn 💪🏽
I do my workouts at home, so instead of 10 min run i did a 10 min HIIT.
I feel great today
Be blessed

Milena

Aaron

Kyle

Théo  Métayer 

Do you have anything a little more challenging?

Danny

Edgar Rodriguez

Brett

Nolan

Chloe

Another killer workout! Up before the birds chirping gotta get that work!

#🤬PlanksForreal 😅 On to the next…💪🏿✊🏿🙏🏿💯

Reggie Shaw

Carlos

Just finished this workout Very Challenging! Looking forward to more!

Daniel

It was great! Looking forward to what’s next!

James

🏋️‍♀️🏋️‍♀️🏋️‍♀️

Skip

Awesome ! it was tougher than I thought it was

Robert

I'm new here but by far the
Best workout I've done.

Victor Charles

Thank you man
I really enjoyed this workout

Miranda Flores

Diego Morales

Taniesha

MissKriss

Munera

Adam

I'm burnt tf out 😂 definitely gonna keep using this app.  💪🏾💯

Tyreece

Ransom Okpala

Jerome

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

Brandon Mullen

W1/D1 Legs and abs

W1/D3 Shoulders triceps

Mr. Kourtney Scipio

W1/D4 Back and hamstrings

Even tho it was only 2 workouts it was very intense

W1/D5 Legs and core

Kendal

W2/D1 Back and hamstrings

W2/D2 Chest

W2/D3 Shoulder and tricep

I’m getting used to the intensity after 2 weeks. Still kicked my but

W2/D4 Legs

Simminto

W2/D5 Fullbody

W3/D1 Legs and abs

Brendan

W3/D2 Chest and biceps

W3/D3 Shoulders triceps

Iggy

W3/D4 Back and hamstrings

W3/D5 Legs and core

W4/D1 Back and hamstrings

Omg it was so hard today.. you killed me 😳🥵😭

W4/D2 Chest

W4/D3 Shoulder and tricep

W4/D4 Legs

Great workout need new workouts 💪🏻💪🏻💪🏻

W1/D2 Chest and biceps

Community

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