Name: Playbook - Boss Everline - W4/D2 Chest
Uploaded: 2021-01-18T11:45:45.404Z
Duration: 45 min
Description: W4/D2 Chest

Mike

Nandio

Milena

Had to get after it today! Arms been working

Tyeisha

Needed this today 💪🏻💪🏻💯💯

I replaced 10 min running with 10 min jumping rope.
Thanks it was very intense

Patricia

Darnell Fuller

Adam

Stay hard!! Let’s get it!!! 💪🏼🔥

Joel

Anthony

Christopher

Plank reaches still kill me, push ups are a close second haha.

Workouts are a beast as always.

The bench you use for DB incline flies atleast in the app video with the adjustable back. What model or brand is that? I’m looking to buy one and that’s exactly what I’m looking for, Thanks!

Justin Bauer

Elijah Figueroa

Emiko

Damn them push ups and Planks pushed to to the Brink!

Sean Cobb

Mika

Damn them plank reach destroyed my arms and abs 🥵hard but at the end it’s all worth it 💪🏾

Xavier

Jonathan Favors

Push-ups pushing me past my limit!! Man when it comes to 20 consecutive pushups, getting through all 4 rounds in one go is still not happening. Getting more endurance though!

Steven

Great workout today! Let’s get it! Almost done with 4 weeks of training!

Martin

Leroy Gethers

moreno brown

Caleb

Shelly

Lisa

Arms are twitching!! Ughhhh
Thanks again for another good day

Ashley

Nikky

Eriezmus

omar

Christina Stewart

Good stuff!  Didn't run. But walked at a good pace!

Kari

Joey

1 mile run

Set 1
DB floor press 
Pushups 
 
Set 2
DB incline flies 
Decline hammer curls 
push-ups
 
Set 3
DB Push to row 
Spider in the high plank 
 
Plank hold

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 am the floor 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 floor press

- 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

Set 1

- 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 incline flies

- Place your chest on a bench 
- The top of your chest should be on the edge of the bench
- Hold the dumbbells with your arms extended
- Curl the db’s up squeezing your biceps at the top
- Come down in a controlled motion

Bench hammer curls

Set 2

- Start in a push-up position with your hands on dumbbells 
- Perform a push-up 
- As you come up pull the dumbbell towards you
- Keep your elbow close to your body 
- Engage your lat
- Make sure your spine is in a neutral position

DB push up row

- Start in a push-up position 
- Bring your knee toward your elbow squeezing your core
- Return your leg to the starting position
- Repeat on the opposite side
- Keep your core engaged

Spider in high plank

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

W4/D2 Chest

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.

W4/D2 Chest

Community

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