Name: Playbook - Boss Everline - W3/D2 Chest and biceps
Uploaded: 2021-01-18T11:44:44.234Z
Duration: 45 min
Description: W3/D2 Chest and biceps

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

Mike

Milena

Tyeisha

Govardhanan

Jose

Not my best workout but I gave my best effort.

Patricia

Karla

Today was a little bit easy maybe need to go up in weights?

Raymond

Joel

Anthony

Steven

This one especially kicked my ass. Awesome workout man 💪🏽

Nick Hernandez

Thomas Hampton

Every workout is challenging! I can feel myself getting better with every rep...💪🏾

Olivier

Joseph Marin

Elijah Figueroa

Emiko

Lisa

Mika

Short and sweet ! Still very hard but I’m starting to see the results of the hard work of the last to weeks 💪🏾

Xavier

Daijon

This is one of the most enjoyable workouts I’ve done!

Keilahn

New version of app worked! Great workout! Sorry to be a pain

Mickey

Jonathan Favors

Justin

Chloe

Warning....major arm busting workout! Feeling good looking good! 🤙🏻

I hate your workouts but i wanna get better

Nick Quinn

Today was awesome! Week number 3! Thanks for all the great workouts Ron!

Martin

Incredible

I got a boo boo on my elbow from all the planks but I’m grinding through it ~ Alex

Mikey Gredence

Leroy Gethers

moreno brown

Shelly

Bruce

Shaheen Shaheen

Pedro

Justtrain. Just continues to bring it I love it

Nikky

Its continuously reviving.  Loving every moment of it

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

W3/D2 Chest and biceps

Brandon

Mitchell Life

W1/D1 Legs and abs

Shaggy

Elizabeth

Kenneth

W1/D2 Chest and biceps

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

Larissa

W3/D3 Shoulders triceps

Snooby Consty

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

W3/D2 Chest and biceps

Community

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