Name: Playbook - Brittany Lupton - W4/D3 Advanced- Push Day (Chest, Triceps, Shoulders)
Uploaded: 2024-04-01T16:23:23.162Z
Duration: 45 min
Description: W4/D3 Advanced- Push Day (Chest, Triceps, Shoulders)

Casey ✨

Jenna

Jillian

My core was so engaged today! Felt very natural. Thanks

Brycie Tamayo

Stine

Carlotta

LOVED the dips at the end, got one without assistance!

Taylor

Tanaya

The PUMP from this had me stoked 💪🏽

Alicia

Feeling stronger every day! Love this program!

Allison

Rachel

Gabrila

so so so good!! one of my favorites everrrr🔥🔥

Abby

Nancy

Monique

Shaye

Feeling so strong after this push lift 🙌🏼

Meredith

Angel

- 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!) for each of these sets!*

Dips

W4/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.

Anna

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

Salome

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)

It was good but I am struggling with the dips

Gabby

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

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

Addelyn Quinn

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)

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

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

Community

More workouts from Brittany Lupton