Name: Playbook - Ellen Nieman - W1/D1 Push
Uploaded: 2024-03-20T17:09:07.837Z
Duration: 60 min
Description: W1/D1 Push

First day on the program. Looking forward to it! Thanks!

Hannah

Eboni

Great workout to start my second round of this challenge 🔥

Caroline

Sherry

Wow! Great first workout back! So excited to be following a new program! 😍😍

Kristin

Allie

Taylor

Courtney

Advice on how heavy or light the weight should be, like when to go up or down

Joy White

Erica

Ruby

Memo

Ricci

Amazing first workout, first workout I’ve done in a while that I’ve enjoyed! Could barely lift my arms after it 💪🏽🥳

Zoe Kate

Margaux

Great workout, good start to a new program

Kyle

Casey

Jill

Warm-Up:

5-minute incline walk on treadmill

Cable external shoulder rotation: 3x10 (each side)
Plate y-raises: 3x10

*Remember to rate & review each workout upon completion so I can keep track of your completion/participation for when it’s time to pick the winner of the challenge on February 21st!*

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

Machine Shoulder Press

Db lateral raises

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

Tricep rope extension

W1/D1 Push

Felt it 🥵I only started gym about a month ago and could only lift a small 2kg. Due to living an unhealthy lifestyle for years I was serverly underweight, no energy. I have now started bicep curling 7.5 now now a stupid baby 2kg. I am so happy with my progress and can’t wait to continue with this program. Xx

Steph

W1/D2 Pull

Clare

April

W1/D3 Legs

Couldn’t do a couple due to small town gym limitations of machines but I think I managed to do as close as the work out possible:) I somehow didn’t log this workout correct so I did it all yesterday and today as well 🥵 lol feeling it! But feeling great !

Stilllll hate dips 😂 subbed tricep extensions for them

W1/D4 Upper Body

Finally got back in the gym after having Covid….again. My supplements came in the mail yesterday and I can definitely tell a difference in how hard I was able to push today!! So glad to be back at it the gym is my happy place now!

Kate

Seriously the best leg day I think I’ve ever had!!

W1/D5 Lower Body

Today is one of those days where I just didn’t feel like it to be honest. I got here and did the work. I pushed myself when I didn’t want to stop. I enjoyed it. Even my shirt says it all…. The gym is my psych ward. So true.

W2/D1 Push

Feel like that’s the best arm workout I’ve gotten yet!!! 🔥🔥

W2/D2 Pull

Gonna be jello later! 🔥🔥🔥 I’m loving this!

This leg day had me unwell in the best of ways

Legs are not my favorite day but made this one fun 🤩

W2/D3 Legs

W2/D4 Upper Body

These lower body days have these legs growin’, getting ready for summer outchea!☀️

W2/D5 Lower Body

It’s the chest pump for me after a good push day like this one☄️

One of my favs! Increased on weight today💪🏽

W3/D1 Push

W3/D2 Pull

Literally are you making me look forward to leg day 😅😂💪🏽

W3/D3 Legs

W3/D4 Upper Body

This is the first plan I have ever stayed consistent with! Thank you 🥹🫶🏻

W3/D5 Lower Body

W4/D1 Push 2

W4/D2 Pull 2

W4/D3 Legs 2

Awesome, still adjusting to the lower reps

W4/D4 Upper Body 2

W4/D5 Lower Body 2

W5/D1 Push 2

W5/D2 Pull 2

W5/D3 Legs 2

W5/D4 Upper Body 2

W5/D5 Lower Body 2

Can’t believe how strength is improving!

Loved starting the week with this workout 💯

W6/D1 Push 2

Increased weight in at least one rep for 5/6 sets. Feeling proud of the improvement in less than 6 weeks.

10/10…after doing your workouts, I was finally able to do a strict pull-up, so stoked!

W6/D2 Pull 2

Did a hiit class this morning and came back for legs. Definitely not jogging out 🤦‍♀️

Legs are hard for me because I have a weak knee and I had resigned myself to just not being able to strengthen there. Your programs have my mindset changed tho. Thanks!

Don’t like leg day before this program, no i really enjoy it, I have make a lot of progress 💪🏻💪🏻🔥

W6/D3 Legs 2

Another one where I increased weights in at least one rep of the set. 💪🏽

W6/D4 Upper Body 2

Great wrap to this challenge! I enjoyed it and feel proud I stuck to it and saw improvement in strength! Thanks, Ellen and congrats to everyone who completed it! 💪🏽🔥

Last training, this 6 weeks was awesome, first time I do a fully program, I feel so fine and happy 💪🏻🔥❤️

W1/D1 Push

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