Name: Playbook - Brittany Lupton - W4/D3 Push Day (Chest, Triceps, Shoulders)
Uploaded: 2024-04-01T16:24:31.103Z
Duration: 45 min
Description: W4/D3 Push Day (Chest, Triceps, Shoulders)

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

Salome

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

JoHannah

Probably my favorite upper body workout 💪🔥

Amélie

Haven

Shae

Hamilton

Triin

Kaitlin

Awesome! :) getting down to the last couple of days in this challenge, and I’m feeling a lot stronger! Upped my weight in shoulder press/incline bench press! Super pumped about that!

Kaitlyn

Rachael

Alexis

Cheyenne

Nicola

Getting stronger each workout and I love it!

Mandy

this was great!! now to do abs😏😮‍💨🔥

Allison

Hallie

Sara Schellpeper

I did the tricep pull / push down as a superset and holy 🐮 🔥

Briana

Sydney

Just finnished 4 weeks !! Loved it ❤️

Vera

Stephanie

Faith

A little slow starting in my opinion but it could’ve just been one of those days. But great workout

Greta

- 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

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

W4/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

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

Angelica

W3/D1 Leg Day

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

Maria

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

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

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)

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!!

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

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