Name: Playbook - Brittany Lupton - W3/D4 Chest, Triceps, Shoulders
Uploaded: 2024-04-01T16:23:57.819Z
Duration: 45 min
Description: W3/D4 Chest, Triceps, Shoulders

Alicia

Madison

Love sticking to the basics!  Plank up downs were brutal after hitting shoulders 🥵

Hannah

Lauren Sokayev

Alivia

Complete noodles. I could not bear the second exercise of the ab circuit; my triceps were already toast

Caitlin

Wow loveddd this. Ending with abs that lowkey target your already toasted shouldiez

Liana

Getting stronger in my shoulders and I love it! Best workout🙏🏽🫶🏼

allyson

Paired with legs & it was a total killer workout

Sydney

Amanda Powers

Madi

Frankie

Kelsey Stark

Rachel

my arms were still sore from the last one 😭

Sierra

could use a little more exercises, but good for a shorter workout!

zoë

Arms were burning! Especially after that ab circuit!

Casey

Amanda

Amazingggg !! Loving these workouts ❤️

Jillian

- 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

- 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 9

Lateral Raises

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Complete 3 rounds of this circuit

Plank | 30 seconds 
Up Down Plank | 30 seconds 
Mountain Climbers | 20 reps

Plank

Up Down Plank

Mountain Climbers

Ab Circuit

W3/D4 Chest, Triceps, Shoulders

This workout pushed me after taking a rest week. The reverse hypertension hurts my lower back. Is this normal? Or am I doing something wrong?

Danniell

Ahhmazimg! I’m dead but it’s a great feeling!

Stacy

That burnout at the end, definitely burns 😂

Angelica

W1/D1 Glutes

More details and angels to explain the workouts

Bayan

Celina

W1/D2 Back + Biceps

WHY ARE FRONT LUNGES SO HARD ON MY ARMS!!!  Gahhhhh.  Also. My abs are dying. Peach feels great though!!!!

Lindsay

Marissa

W1/D3 Quads & Glutes

damnnnn i love ending with pushups it’s so hard but i love how it makes me feel 💪

Didn’t want to workout but got it in today and feel good I did it

Shae

Pushed myself and was so burnt out at the end!

W1/D4 Push Day

Feeling great today and glad today’s workout was just that! Happy Friday!

omg. i don’t know if i can walk now😅 those back extensions always kills me

W1/D5 Glutes & Hamstrings

Those clam shells are a killer🤣 My glutes are on🔥

Annette Pineiro

Nicole

W2/D1 Glutes

Loved it!!  Demolished my back (in a good way!!)😂

W2/D2 back & biceps

I had the most insane quad pump after this!!  I had to substitute front squats for reverse hack squat but it worked great!!  Took me about 57 minutes and I loved it :)

Maria

W2/D3 Glutes, Quads & Abs

5 days until vacation! Staying focused until I can enjoy and focus on relaxing for a few days. Happy Saturday!

Short but hammered my triceps!  Great start to the day 💪🏼

W2/D4 Chest, Triceps & Shoulders

Amazing workout! Her workouts are always the best!

W3/D4 Chest, Triceps, Shoulders

Community

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