Name: Playbook - Brittany Lupton - W3/D3 Advanced- Push Day (Chest, Triceps, Shoulders)
Uploaded: 2024-04-01T16:23:23.144Z
Duration: 45 min
Description: W3/D3 Advanced- Push Day (Chest, Triceps, Shoulders)

Salome

It was good but I am struggling with the dips

Jenna

Gabby

Went up in weight this week and it feels gooooood

Madison

Jillian

Took a little time off but hoping right back in and feeling great!

Anna

Brittany you’ve slayed my life once again. Love push and this journey has been amazing following your programs 🥺🫶🏼

Emilka

Jade

Increased weight with each set. I love doing 4 sets. Great lift!! 💪🏻

Amanda Powers

Annette Pineiro

Amanda

Allison

Shoulder press before chest press on week 3 makes it sooo hard 😭😭

Rachael

Liana

AMAZING 💪🏻💪🏻 my shoulders and triceps are pumped

Alex Jenkins

Macina

Alicia

Julia

Rachel

Jessica

Frankie

Taylor

Tatiana

Loved it! I’m very slowly getting better with tricep dips

Audrey

Brooke Bayless

Unable to do the dips but I sure tried!!🔥❤️

Kelsey

Love these workouts they really help me push myself

Sammie

Abby

Great pump! My arms are dead. I didn’t appreciate the 616 reps for the last set of dips 😂😂😂

Jaimey

I’m loving this entire program, my arms are showing so much definition now!!

Briana

Audra

The Dips description has set 4 listed as 161 Reps or something, just a typo!

Megan

- Seated Shoulder Press 4 x 8
- Chest Press 4 x 8
- Incline Press 4 x 8
- Lateral Raises 4 x 12
- Tricep Pulldowns 4 x 12
- Dips 4 x AMRAP

- 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 

*RPE, 8

Shoulder Press

- Lay on bench with you feet on the ground 
- Start with DB's framing your chest 
- Press straight up towards the ceiling as you keep your low back pressed down 
- Move in a slow and controlled manner 

*RPE 8

Chest 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

- Stand with feet directly under your hips 
- Start with DB's facing your body 
- Reach arms out to the sides on a slight diagonal line 
- Try to keep tension out of your upper traps 

*RPE 9

Lateral Raises

- Start with feet together and palms facing up 
- Hug the elbows into the side body as you pull the bar down 
- Squeeze into the tricep as you lengthen the arms 
- Release the bar with control as you return to starting position 

*RPE 9

Tricep Pulldowns

- Start with ankles crossed and arms lengthened as you press the shoulders down 
- Bend at the elbows to lower yourself in to a dip (keeping elbows pointing back) 
- Press down as you bring yourself back to starting position 
- Keep spine long and core engaged throughout

*WE ARE GOING FOR AMRAP (As Many Reps As Possible) on each of these sets!*

Dips

W3/D3 Advanced- Push Day (Chest, Triceps, Shoulders)

Brinley

great! too much volume for me so i just adjusted but loved the exercises

Laura

Kayla

W1/D1 Advanced- Leg Day

Christina

Felt good to push myself with more reps. Hoping to up my weight soon.

Melinda

W1/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

Destiny Mattox

Sabrina

W1/D3 Advanced- Push Day (Chest, Triceps, Shoulders)

Caitlin

I’m gonna regret killing this leg day when I’m working 5 12hour days in a row but I felt strong today

W1/D4 Advanced- Leg Day (Glute Focused)

Leah

Lexus

McKenna

W2/D1 Advanced- Leg Day

feeling strong as I can increase weight in some sets.

Brittany

Alana

W2/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

Already toasty and haven’t even left the gym yet

Great workout! Pushed myself and did not think I could finish all sets but I did!

W2/D3 Advanced- Push Day (Chest, Triceps, Shoulders)

My booty is on fireeeee and I love it!!! 🔥🔥🔥

Isabelle

W2/D4 Advanced- Leg Day (Glute Focused)

The walking lunges-sumo squat superset almost made my legs fall off 😂😭

Erika

W3/D1 Advanced- Leg Day

Shae

Danielle

W3/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

Great workout!! Just crushed this at almost 6 months pregnant 👊 ( with a few modifications) 🥳

Addelyn Quinn

Casey ✨

W3/D4 Advanced- Leg Day (Glute Focused)

gonna regret doing this in the middle of my long stretch at work cause I’m gonna be SORE

Nicole

W4/D1 Advanced- Leg Day

Was able to push up in weight and I’m super happy about it

W4/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

W4/D3 Advanced- Push Day (Chest, Triceps, Shoulders)

Loved it! Can’t believe I’m already at the end of week 4. Will repeat for sure!

W3/D3 Advanced- Push Day (Chest, Triceps, Shoulders)

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