Name: Playbook - Ally Lewis - Push week 7
Uploaded: 2023-02-13T20:01:43.831Z
Duration: 60 min
Description: Push week 7

I’ve never had a transformation like this! Too good

Jonah

- 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 flat bench press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Start by laying flat and a dumbbell in each hand
- Press up, like you are hugging a barrel 
- Bring your hands together engaging your chest

Chest Flies

- Hold dumbbells around shoulder width apart
- Lower towards your chest
- Keep elbows close to your sides to engage triceps
- Press the back up to starting position

Tricep Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Hold the dumbbells in front of you with palms facing toward you
- Maintain a bend in your elbows
- Raise the dumbbells forward and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Dumbbell alt. ISO front raise

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Push week 7

Oh my god. I’ve never loved and hated a workout so much at the same time. 😵‍💫🤩Legs are more than dead, could only do 3rounds of everything because that 4th wasn’t gonna happen. Loved it so much

Libby

So excited about this program!!! Thank you for putting in the hard work to craft these excellent workouts 😊

Legs day 1 week 1

Arms feel so weak after this workout 😵🙌🏼

Back & Bis 1 week 1

Solid workout -- used to be very serious about the gym & fell off for ~2 years. Thankful for you for creating a program that is challenging but do-able!

Katie

So far I love how the program is keeping me accountable and consistent! Excited to get stronger and see amazing results 💪🏽

Chest, Tris, & Shoulders 1 week 1

Legs 2 week 1

Pull day 2

Push day 2

This program is no joke! Loving my results so far. Pushing past my limits more than I ever have before 🤩💪

Leg day! 1 week 2

I’ve never enjoyed lifting like this, until this program! Absolute fire 🔥

Pull day 1

Chest, tri, & shoulder 1 week 2

Legs 2

Each workout just keeps getting better and better 👏🏽👏🏽👏🏽

I have never been able to lift so heavy. This program is a game changer!!

Legs 1 week 3

Pull 1 week 3

Push week 3

Thank you! Amazing workout program so far!!

Pull 2

I just love how I feel after each workout 🤩 I’ve never appreciated working out and lifting so much!

Push 2

Love the results I’m seeing! I definitely understand the hype for lifting now

Legs 1 week 4

Smashed this workout! Gets better every time!!

Pull week 4

This is the best workout program I have EVER done 👌

Push 1 week 4

This has changed my pull-up game 👏 loving my progress!!

I love how well crafted each workout is. Just the perfect amount of challenging

Legs 1 week 5

I’ve never seen a change in my appearance until this program! Truly cannot recommend enough!!! 💪🏽

Pull week 5

I think this is my new favorite workout routine

Push week 5

I love how much this workout program challenges me and actually pushes me. It’s like working out with a personal trainer in my pocket

So grateful for this workout program! It truly changed my life

Legs 1 week 6

I never thought I could lift this much. But here I am now! Amazing! I am absolutely loving this workout program! Thank you so much!!

Pull week 6

Push week 6

I’ve never had such great back definition 🔥 loving my results and progress!!!

The booty gains 🔥 indescribable! So obsessed with this program!!!

Legs 1 week 7!!!!

Love finishing off with core! Just brilliant

Pull week 7

Leg day is the best day! Yet another killer workout!!!

Te tricep press is my new favorite exercise for push day!

Thank you for this program! I’ve see such a transformation physically AND mentally. I could not be happier!

Push week 7

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