Name: Playbook - Brittany Lupton - W1D2: UPPER // CHEST + BACK
Uploaded: 2024-04-01T16:30:56.481Z
Duration: 45 min
Description: W1D2: UPPER // CHEST + BACK

Loving this program! Great change up and challenge from my typical workouts.

Cassie

Hannah

Annie Morelli

First workout back in awhile and this really hit the spot!!

Allison

My back feels amazing! And my shoulders are dead what more could you ask for?

Autumn

Bree Tenney

Ashley

Remi

Aundrea

Nicole

Starting a deload week! Switched out the strength for hypertrophy and lower weights

Jillian

Felt super weak but actually lifted decently heavy

Marcie

Finally pushing myself with bench pressing 🥰💗

Sophie

picked up 30s for the 1st time, got greedy and tried 35s…. Maybe in 2 weeks LOL

Angel

Hit a PR on shoulder press!! Never thought I’d hit 30’s!! 💪🏽🫨

Briana

Amazing! Pushing my personal limits on bench press felt awesome! :) really excited to continue pushing myself to reach my best potential!

Kaitlyn

Dina

Feeling like a strong, badass woman right now 💪🏽💪🏽💪🏽💪🏽

Stephanie Gonzalez

Annika

Amazing! I ended up maxing way heavier than I thought I could do! I was only benching 50/55 but I actually hit 80 today

Good mix of exercises! I love that you can add sets and track weights in the app now 🤩

Abby

Hamilton

Awesome workout!! Killer!! Can’t wait to increase these weights!!

Paola

britt i am in love w this program 😭 i haven’t bb benched in months and i just pushed 115 for 5 😭😭😭 i’m so excited!!!!!

Julia

A nice switch up from my usual split! Really enjoying it so far

Sammie

Taylor

Loving this challenge!! My shoulder strength needs work. But it felt so good!

Annette Pineiro

I needed this app to make me do upper body! It get so goooood 😍

Teresa

wowza never pushed myself so hard on bench presses- it was actually fun!!

Liana

Ow lol little embarrassing attempting a couple of these lifts, but solid day two my arms, chest and back are feeling it.

Kirsten

Really helped me push and was able to lift more than I thought!!

Lucy

Love love love finally a program that breaks down how to lift heavier!!!

Brooke

Shae

Gabrila

Alicia

Erin Cecil

i love this program! i think there may have been an issue with the app itself, but the description told me what to do!

Addison

Finished the workout by saying “LETS GO!”
😂❤️

Mimi Mitrovic

There’s only 1 set for the warm up and working set is this an error? Also I don’t see the Lat pull down on the workout list can this be fixed 🙂

Lindsay

WEEK 1 DAY 2: UPPER 

1. Dynamic Warm Up
2. Warm Up Sets:
- SHOULDER PRESS *or* BENCH PRESS (only pick 1)
3. Working Sets:
- SHOULDER PRESS *or* BENCH PRESS (only pick 1)
4. Incline Press
5. Bent Over Rows
6. Lat Pull Down's
7. Rear Delt Fly's

My go-to warm up for an Upper Body day: The goal is to get your joints ready, blood flowing & upper body ready to work!

Banded Pull Aparts

Up & Overs

Banded Around the Worlds

Bird Dog

Shoulder Taps

Dynamic Upper Body Warm Up Circuit

*ATTENTION:* You will choose to either perform SHOULDER Press *or* CHEST Press. You will NOT perform both of the below exercises today. Choose one (whichever you prefer!) to progress with over the next few weeks. Note: You will get to perform whichever exercise you do NOT choose here, LATER in the week on our second Upper Body day at a lighter working weight.

You will perform 3 *light* sets of your selected exercise, progressively increasing the weight to prepare for our working sets.
Follow the EXERCISE DESCRIPTION BELOW for full instructions.

Here's an example of what a Dumbbell Shoulder Press warm up can look like, to prepare for Working Sets with 35's (lbs):
20's (lbs) for 6-8 reps
25's (lbs) for 6 reps
30's (lbs) for 4 reps
Now, we're READY to move on & perform our working sets with 35 lb dumbbells!

Form Notes:
- Sitting on a bench, place DB's at shoulder height 
- Press DB's overhead as you keep the shoulders pressed down 
- Move in a slow and controlled manner

OPTION 1: Shoulder Press

Here's an example of what a Flat Bench Dumbbell Bench Press warm up can look like, to prepare for Working Sets with 35's (lbs):
20's (lbs) for 6-8 reps
25 (lbs) for 6 reps
30's (lbs) for 4 reps
Now, we're READY to move on & perform our working sets with 35 lb dumbbells!

Form Notes:
- Lying on a flat bench or with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

*Alternative: perform Barbell Bench Press on flat bench, increasing added weight to bar in preparation for Working Set weight.

OPTION 2: Bench Press

Warm Up Sets: SHOULDER PRESS *or* BENCH PRESS

*ATTENTION:* You will choose to either perform SHOULDER Press, *or* BENCH Press. You will NOT perform both of the below exercises. Choose ONE (whichever you prefer!) to progress with over the next few weeks. Note: You will get to perform whichever exercise you do NOT choose here, LATER in the week on our second Upper Body day at a lighter working weight. 

Follow the EXERCISE DESCRIPTION BELOW for full instructions.

If you chose SHOULDER PRESS, this is your primary lift for the day!

Weight: These 5 reps should be tough to complete. The working weight should be at least 2.5-5 lbs ABOVE the typical dumbbell weight you'd choose for an 8-10 rep range working set.

Notes: You'll notice that the REST TIME after each set is 3-5 minutes (much longer than you're probably used to!) This is INTENTIONAL and necessary. Taking adequate rest between heavy working sets allows for greater recovery, helping you perform your next set and remaining exercises in the entire workout. DO NOT SKIP rest times, do not rush into the next set.

Form:
- Sitting on a bench, place DB's at shoulder height 
- Press DB's overhead as you keep the shoulders pressed down 
- Move in a slow and controlled manner

If you chose BENCH PRESS, this is your primary lift for the day!

Weight: These 5 reps should be tough to complete. The working weight should be at least 2.5-5 lbs ABOVE the typical weight you'd choose for an 8-10 rep range working set.

Notes: You'll notice that the REST TIME after each set is 3-5 minutes (much longer than you're probably used to!) This is INTENTIONAL and necessary. Taking adequate rest between heavy working sets allows for greater recovery, helping you perform your next set and remaining exercises in the entire workout. DO NOT SKIP rest times, do not rush into the next set.

Form:
- Lying on a flat bench or with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

*Alternative: perform Barbell Bench Press on flat bench.

Working Sets: SHOULDER PRESS *or* BENCH PRESS

- Set up bench on an incline 
- Start with weights framing your chest 
- Press straight up as you lengthen the arms and squeeze into your pecs 
- Keep back pressed against the bench throughout

Incline Bench Press

- Place on knee and hand on a flat bench (same arm as leg) 
- Hold DB in opposite hand and lengthen the arm keeping your shoulder in place 
- Row your elbow towards the ceiling as you pull the weight towards your hip 
- Actively press into the bench to keep your spine long  
- Engage the core throughout

Single Arm Bent Over Rows

- Grab the bar a little wider than shoulder distance 
- Lean back slightly keeping your spine in neutral 
- Pull the bar towards your chest as you actively engage your lats 
- Keep core engaged throughout

Lat Pulldowns

- Lean chest against an incline bench with toes anchored on the ground 
- Open arms to the sides with a slight bend at the elbow so that the palms are facing down
- Squeeze into your upper mid back as you fly 
-  Move in a slow and controlled manner

Rear Delt Flys

W1D2: UPPER // CHEST + BACK

Nikki

Goals for this Program

Loving this app so far! Very easy and fun to follow!

Diana

Cait

This is the best addition to this app! Something I always struggled to track is now so easy!

How to Track your Weights in the App *Walkthrough*

Too excited to see the changes in weights!

Morgan

Of course the stomach flu got me this morning but I’m gonna try to start Wednesday morning!!!

Strength Program Overview

Please release the whole week at a time like the previous shred program 🙌🏻😁

Jessica Howard

W1/D1 Let's Lift Challenge Intro - Starts May 1st

Mandee

Kind of scary to up the weight for squats. Failed the second set, but still proud!

Salome

First workout after my week off and it was great! Fire 🔥 🥵

W1D1: LOWER // SQUATS

Brycie Tamayo

Much needed rest day after 2 days in a row of 4 am gym wake up calls before my shifts!

Had a much needed active rest day, lots of stretching and it felt so good

W1D3: REST DAY

LOVED this!!!  I challenged myself since we have more rest time.  Switched out for cable abductions since the machine was taken and it was great!

W1D4: LOWER // DEADLIFTS

Great workoutn! Haven’t done abs in a longggg time and could tell.

Best workout I've done all week. Definitely a challenge!

Becky

W1D5: UPPER // SHOULDERS + ARMS + ABS

W1D6: REST DAY

Much need cleaning around the house while I rest

Spring cleaning was a nice little active rest day 👌🏻

W1D7: REST DAY

Great! Another PR on squats! Even though it wasnt much heavier, it was sceary and still did it!

W2D1: LOWER // SQUATS

Great workout! Another PR on bench press!

Amanda

W2D2: UPPER // CHEST + BACK

Some grocery shopping and picking up the house today and I need it!

Definitely needed this active rest day 🥵 so sore already

W2D3: REST DAY

Jessica

W2D4: LOWER // DEADLIFTS

Madelin

Ella

Kelsey Stark

W2D5: UPPER // SHOULDERS + ARMS + ABS

Rode to honor my brothers and sisters in Blue for Police Memorial Day ❤️💙 10 mile ride complete!

Took the walk outside today and went on a Mother’s Day hike!

Nice active rest day to recover from this weeks lifts 🥵

W2D6: ACTIVE RECOVERY DAY

W2D7: REST DAY

Another PR on squat and leg extension as well!

Kate

W3D1: LOWER // SQUATS

Upper body days are amazing and i love this spilt<3

Marissa

I PR’D 120 ON BENCH TODAYYY FOR 3 REPS ARE YA KIDDING MEEE

Sarah Mac

W3D2: UPPER // CHEST + BACK

W3D3: REST DAY

Great workout! Really pushing it and think I can do even more! Looking forward to lifting heavier next week already.

So excited about how strong I’m feeling!

W3D4: LOWER // DEADLIFTS

Proud of myself for getting it done 💪🏼

W3D5: UPPER // SHOULDERS + ARMS + ABS

W3D6: ACTIVE RECOVERY DAY

W3D7: REST DAY

Great! Loved trying something different with this program

Kimi

W4D1: LOWER // SQUATS

W4D2: UPPER // CHEST + BACK

W4D3: REST DAY

PR on deadlift & HT! Was tired, but proud of pushing through!

This program is incredible!!  Hit a new PR :))

W4D4: LOWER // DEADLIFTS

SOOO good!! What an amazing program! I’m so glad to have done this and I learned so so much! I am so much stronger than I thought and I can’t wait to keep improving!

this was by far my fave workout britt. you slayed

Talor

this was hard!! but also I felt good!! it took exactly 90 mins

W4D5: UPPER // SHOULDERS + ARMS + ABS

Hard day at work but worth the rest from the gym

W4D6: ACTIVE RECOVERY DAY

Finished the program and start vacation now!

Went for a nice hike today to get moving!! Love being in the mountains

W4D7: REST DAY

Definitely enjoyed the week to recover but I am very excited for the next four 😁

W1D2: UPPER // CHEST + BACK

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