Name: Playbook - Brittany Lupton - W4D2: UPPER // CHEST + BACK
Uploaded: 2024-04-01T16:30:56.572Z
Duration: 45 min
Description: W4D2: UPPER // CHEST + BACK

Hannah

Marissa

Annika

Julia

Angel

Went from 50lbs with DBs to 100lbs with a BB for my bench press 🙌🏻💯💪🏻

Marcie

Alicia

Hit my 100lb PR! Only one ugly rep but I did it!!

Sophie

Didn’t hit my 4 week goal on bench but I’m so close!!!

Jillian

Taylor

Erin Cecil

Looking back I probably took it too easy today. But now I know how much I can increase the weights next week!

Morgan

WEEK 4 DAY 2: UPPER 

1. Dynamic Warm Up
2. Warm Up Sets:
- SHOULDER PRESS *or* BENCH PRESS (only pick 1)
3. Working Sets:
- SHOULDER PRESS *or* BENCH PRESS (only pick 1)
4. Incline Press
5. Bent Over Rows
6. Lat Pull Down's
7. Incline Chest Flys

My go-to warm up for an Upper Body day: The goal is to get your joints ready, blood flowing & upper body ready to work!

Banded Pull Aparts

Up & Overs

Banded Around the Worlds

Bird Dog

Shoulder Taps

Dynamic Upper Body Warm Up Circuit

*ATTENTION:* You will choose to either perform SHOULDER Press *or* CHEST Press. You will NOT perform both of the below exercises today. Choose one (whichever you prefer!) to progress with over the next few weeks. Note: You will get to perform whichever exercise you do NOT choose here, LATER in the week on our second Upper Body day at a lighter working weight.

You will perform 3 *light* sets of your selected exercise, progressively increasing the weight to prepare for our working sets.
Follow the EXERCISE DESCRIPTION BELOW for full instructions.

Here's an example of what a Dumbbell Shoulder Press warm up can look like, to prepare for Working Sets with 35's (lbs):
20's (lbs) for 6-8 reps
25's (lbs) for 6 reps
30's (lbs) for 4 reps
Now, we're READY to move on & perform our working sets with 35 lb dumbbells!

Form Notes:
- 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

OPTION 1: Shoulder Press

Here's an example of what a Flat Bench Dumbbell Bench Press warm up can look like, to prepare for Working Sets with 35's (lbs):
20's (lbs) for 6-8 reps
25 (lbs) for 6 reps
30's (lbs) for 4 reps
Now, we're READY to move on & perform our working sets with 35 lb dumbbells!

Form Notes:
- Lying on a flat bench or with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

*Alternative: perform Barbell Bench Press on flat bench, increasing added weight to bar in preparation for Working Set weight.

OPTION 2: Bench Press

Warm Up Sets: SHOULDER PRESS *or* BENCH PRESS

*ATTENTION:* You will choose to either perform SHOULDER Press, *or* BENCH Press. You will NOT perform both of the below exercises. Choose ONE (whichever you prefer!) to progress with over the next few weeks. Note: You will get to perform whichever exercise you do NOT choose here, LATER in the week on our second Upper Body day at a lighter working weight. 

Follow the EXERCISE DESCRIPTION BELOW for full instructions.

If you chose SHOULDER PRESS, this is your primary lift for the day!

Weight: These 5 reps should be tough to complete. The working weight should be at least 2.5-5 lbs ABOVE the dumbbell weight you choose LAST WEEK (don't forget to track you weights!)

Notes: You'll notice that the REST TIME after each set is 3-5 minutes (much longer than you're probably used to!) This is INTENTIONAL and necessary. Taking adequate rest between heavy working sets allows for greater recovery, helping you perform your next set and remaining exercises in the entire workout. DO NOT SKIP rest times, do not rush into the next set.

Form:
- 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

If you chose BENCH PRESS, this is your primary lift for the day!

Weight: These 5 reps should be tough to complete. The working weight should be at least2.5-5 lbs ABOVE the dumbbell weight you choose LAST WEEK (don't forget to track you weights!)

Notes: You'll notice that the REST TIME after each set is 3-5 minutes (much longer than you're probably used to!) This is INTENTIONAL and necessary. Taking adequate rest between heavy working sets allows for greater recovery, helping you perform your next set and remaining exercises in the entire workout. DO NOT SKIP rest times, do not rush into the next set.

Form:
- Lying on a flat bench or with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

*Alternative: perform Barbell Bench Press on flat bench.

Working Sets: SHOULDER PRESS *or* BENCH 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

- Place feet directly under your hips and grab the bar as you hinge your hips back 
- Keep the spine long and core engaged as you row the bar in towards your bellybutton 
- Squeeze into the upper mid back as you row

Bent Over Row Underhand Grip

- Grab the bar a little wider than shoulder distance 
- Lean back slightly keeping your spine in neutral 
- Pull the bar towards your chest as you actively engage your lats 
- Keep core engaged throughout

Lat Pulldowns

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell Incline Chest Flys

W4D2: UPPER // CHEST + BACK

Nikki

Shae

Goals for this Program

Loving this app so far! Very easy and fun to follow!

Diana

Cait

This is the best addition to this app! Something I always struggled to track is now so easy!

Teresa

How to Track your Weights in the App *Walkthrough*

Too excited to see the changes in weights!

Of course the stomach flu got me this morning but I’m gonna try to start Wednesday morning!!!

Strength Program Overview

Annette Pineiro

Please release the whole week at a time like the previous shred program 🙌🏻😁

Jessica Howard

W1/D1 Let's Lift Challenge Intro - Starts May 1st

Mandee

Kind of scary to up the weight for squats. Failed the second set, but still proud!

Salome

First workout after my week off and it was great! Fire 🔥 🥵

Annie Morelli

W1D1: LOWER // SQUATS

Loving this program! Great change up and challenge from my typical workouts.

Cassie

W1D2: UPPER // CHEST + BACK

Brycie Tamayo

Much needed rest day after 2 days in a row of 4 am gym wake up calls before my shifts!

Had a much needed active rest day, lots of stretching and it felt so good

W1D3: REST DAY

LOVED this!!!  I challenged myself since we have more rest time.  Switched out for cable abductions since the machine was taken and it was great!

W1D4: LOWER // DEADLIFTS

Great workoutn! Haven’t done abs in a longggg time and could tell.

Best workout I've done all week. Definitely a challenge!

Becky

W1D5: UPPER // SHOULDERS + ARMS + ABS

Aundrea

W1D6: REST DAY

Much need cleaning around the house while I rest

Spring cleaning was a nice little active rest day 👌🏻

W1D7: REST DAY

Great! Another PR on squats! Even though it wasnt much heavier, it was sceary and still did it!

W2D1: LOWER // SQUATS

Great workout! Another PR on bench press!

Amanda

W2D2: UPPER // CHEST + BACK

Some grocery shopping and picking up the house today and I need it!

Definitely needed this active rest day 🥵 so sore already

W2D3: REST DAY

Jessica

W2D4: LOWER // DEADLIFTS

Madelin

Ella

Kelsey Stark

W2D5: UPPER // SHOULDERS + ARMS + ABS

Rode to honor my brothers and sisters in Blue for Police Memorial Day ❤️💙 10 mile ride complete!

Took the walk outside today and went on a Mother’s Day hike!

Nice active rest day to recover from this weeks lifts 🥵

W2D6: ACTIVE RECOVERY DAY

W2D7: REST DAY

Another PR on squat and leg extension as well!

Kate

W3D1: LOWER // SQUATS

Upper body days are amazing and i love this spilt<3

I PR’D 120 ON BENCH TODAYYY FOR 3 REPS ARE YA KIDDING MEEE

Sarah Mac

W3D2: UPPER // CHEST + BACK

W3D3: REST DAY

Great workout! Really pushing it and think I can do even more! Looking forward to lifting heavier next week already.

So excited about how strong I’m feeling!

Sammie

W3D4: LOWER // DEADLIFTS

Proud of myself for getting it done 💪🏼

Liana

W3D5: UPPER // SHOULDERS + ARMS + ABS

W3D6: ACTIVE RECOVERY DAY

W3D7: REST DAY

Great! Loved trying something different with this program

Kimi

W4D1: LOWER // SQUATS

W4D3: REST DAY

PR on deadlift & HT! Was tired, but proud of pushing through!

This program is incredible!!  Hit a new PR :))

W4D4: LOWER // DEADLIFTS

SOOO good!! What an amazing program! I’m so glad to have done this and I learned so so much! I am so much stronger than I thought and I can’t wait to keep improving!

this was by far my fave workout britt. you slayed

Talor

this was hard!! but also I felt good!! it took exactly 90 mins

Allison

W4D5: UPPER // SHOULDERS + ARMS + ABS

Hard day at work but worth the rest from the gym

W4D6: ACTIVE RECOVERY DAY

Finished the program and start vacation now!

Went for a nice hike today to get moving!! Love being in the mountains

W4D7: REST DAY

Nicole

Definitely enjoyed the week to recover but I am very excited for the next four 😁

W4D2: UPPER // CHEST + BACK

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