Name: Playbook - Brittany Lupton - W3/D3 Push Day (Chest, Triceps, Shoulders)
Uploaded: 2024-04-01T16:24:31.085Z
Duration: 45 min
Description: W3/D3 Push Day (Chest, Triceps, Shoulders)

JoHannah

Angelica

Isa Davis

Amélie

Brittany

Alexis

Haven

Ella

First workout back from vacation and just what I needed 💪🏻

Shae

Lauren

Kaitlyn Weaver

I’m actually dead right now 🫢💪🏽💪🏽

Ayanna

tough but gave me the confidence to move up in weights ☺️

alyssah

Spaghetti 🍝 arms…yumm spaghetti 😋 
Great push day Thursday! 💪

Leona

Carlotta

Super fun! Went up in weight on the lateral raises! :) proud of myself!

Kaitlyn

Feeling great! I have been combining days 3&4 to make one full body day to fit my schedule and I feel amazing after! 🤩

Allison

Lifted heavier this week and feeling strong

Megan

Kaitlin

Those triceps were killer at the end 🥵 love the burn out sets!

Abby

I went up in weight with the tricep pull downs, after only weeks I see so much progress 🎉 I’m so happy

Zilma

your push program is my favourite day ever. give me life slay 💗🥹

Emilka

i literally can’t feel my arms 🔥🔥🔥 another amazing workout ✔️

Cheyenne

Nicola

Jilliane

Astrid

Taylor

A nice workout to get me back in the gym!

Lindsay

Stephanie

Sierra Griffin

Vanessa

- Incline Press 3 x 8
- Seated Shoulder Press 3 x 8
- Lateral Raises 3 x 10
- Tricep Pulldowns 3 x 12
- Tricep Pushdowns 3 x 12

- 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

*RPE 8

Incline Bench Press

- 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

- 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 7

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

- Stand with feet together 
- Pull your elbows into you side body as you push the bar down 
- Squeeze into your tricep as you lengthen the arms 
- Keep your spine long and core engaged throughout

*RPE 9

Tricep Pushdowns

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

Great first workout! Haven’t worked out in months and this was a great start to getting back into it!

Crystal

Good! I felt more confident being in the gym which was very nice to have.

Bonnie

Beate

W1/D1 Leg day

Florencia

Great! I got out of a routine for a while because ya know… life.🤷🏼‍♀️ This is perfect for me to get back in the groove of things and keep me consistent and organized!🩵

Colleen

W1/D2 Pull Day (Back, Biceps, Rear Delts

Brigitte

Joelle

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

Cassidy

Jerrie

W1/D4 Leg Day (Glute Focused)

Absolutely no motivation this morning, but I love your workouts so much that I showed up anyways and you did not disappoint! So good! Now I’m actually excited to tackle the rest of my Monday 💪🏼

Jordi

Week 2 round 2 I am getting so much stronger! I love this feeling!!!

Anna

W2/D1 Leg Day

Took about 30 mins. The inverted rows are challenging!

Kelsey

Itzel

Salome

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

Took 30 mins. Any tips for wrists hurting during tricep pull downs? It’s the way my wrist has to turn as going down and it doesn’t feel great.

Mary

I think it was a to easy and the time wasn’t accurate

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

I added some RDLs in the middle. Super sweaty. Much needed.

Amber

I got it done! I pushed myself and said let’s get this workout done!!!

Gendya

W2/D4 Leg Day (Glute Focused)

My legs are shaking and I’m worn out from doing pause squats. But definitely getting stronger!

Stephi

W3/D1 Leg Day

Really feeling it! I could feel my heart pumping this time!!!!

Maria

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

Kacey

Nicole

Stick some music on and feel pumped while doing this leg out!

W3/D4 Leg Day (Glute Focused)

Last week of round 2 for me. I am happy to see that I’ve made a lot of strength progress since my first round one! It keeps me coming back

Legs are already TOASTY, can only imagine what they will feel like in the next 2 days

Loved the workout! Improved my weights and my legs feel like jello! Cant wait for tomorrow!

W4/D1 Leg Day

Improvements in weights! I loved this upper body workout!

Marissa

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

Last week again already! So sad I loved it. Definitely saw progress!

Last upper body workout with this program and I am happy with my progress with this program!

Probably my favorite upper body workout 💪🔥

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

This is my 4th time finishing this program and I love it more every time I do it

Last workout of the programme already. Have progressed and loved the short but effective workout!

FINISHED THE PROGRAM!! Went heavier in every exercise feeling good!!

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

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