Name: Playbook - Erin Killeen - W1/D4 PUSH DAY (Chest, Shoulders & Triceps)
Uploaded: 2023-04-17T03:50:01.190Z
Duration: 60 min
Description: W1/D4 PUSH DAY (Chest, Shoulders & Triceps)

Christie

Hannah

I LOVE THIS APP!!! And I LOVE you even more!!!

Tristyn

won’t be able to wash my hair today 🤪

emily

A real killer in all the best ways! I’ve always been so intimidated to work out my upper body. Im weak and need someone telling me what to do! This was exactly what I needed!

Katherine

Rene

I’ve learned a lot of new exercises through this plan. I used to be so intimidated by new moves - I’d spend so much time trying to find good vids on YouTube. But this makes it so easy. I can jump right in!

Sarah

Amanda

genevieve

Theresa

Tierra

Brooke

Honestly, felt very week from being out of the gym and a lot of equipment was out of order. But I made do and working on being consistent

Allison

Jessica

Valerie 

Claire

Jena

Erica

Finished al but one while traveling for work. Grateful this one was mostly amendable to DB work

Torrey

So if I’m a total newbie I don’t know how much weight your lifting in these sets. I’ve been lifting for about two years again so I had a starting off point but maybe I’m missing where your putting how much weight your repping on these.

Kate

BertSki

Olivia

My arms are feelin like noodles but I’m not mad. 🥴

Kayleigh

Will not be washing my hair today… arms are dead!!

Evan

Melissa

Zimms

The workout was a challenge a lot of good burn

Jacqueline Melkowits

Kami

Emma

I love the program but wish there was a way to note the weights I was using !

Kamry

Brenna

I like your workout program more than anyone else’s. It just makes the most sense and doesn’t feel like I’m doing “funny” or abnormal exercises in the gym

Krysta Henderson

Jaymee

Morgan

Laura

Juliana

Kristin

Breanna

Shannon

This was a great workout. Felt each muscle in the specified groups being targeted. Really enjoyed todays session!!

Tory

the workout never misses ! You always feel your muscles are being worked !

Bethani

Regan

Not sure I can carry my son out of childcare after this 😂😅

Meagen Miller

Ashlee

Sarah Frandsen

Cristina

PUSH DAY (Chest, Shoulders & Triceps)

- Barbell Overhead Press
- Dumbbell Bench Press
- Dumbbell Pullover

Superset: 
- Dumbbell Lateral Raise 
- Dumbbell Front Raise

Superset: 
- Cable Chest Fly
- Cable Rear Delt Fly

- Cable Tricep Rope Pushdown
- Dumbbell Overhead Tricep Extension

- Hold the bar with hands just wider than shoulder width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the body and mid-foot 
- Lower the bar back down to the starting position with control

4 x 10

Barbell Overhead Press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up over your chest

4 x 8

Dumbbell Flat Bench Press

- Lie face up on a weight bench
- Plant your feet firmly planted on the ground
- Maintain a slight arch in your lower back
- Hold the dumbbell at one end with both hands
- Without letting your lower body or hips move, lower your arms back
- Maintain a slight bend in your elbows
- Keep lowering the weight until you feel a stretch in your chest muscles and lats
- Pull the dumbbell back up to starting position

3 x 12

Dumbbell Pullover

- Dumbbell Lateral Raise 3 x 15 
- Dumbbell Front Raise 3 x 15

- Stand tall, holding a dumbbell in each hand
- With a slight bend in the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Dumbbell Lateral Raise

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow, raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control

Dumbbell Front Raise

Superset

- Cable Chest Fly 3 x 12 
- Cable Rear Delt Fly 3 x 12

- Start by standing tall, with feet staggered or centered, and a cable handle in each hand
- Bring the handles together engaging your chest
- Pause at contraction
- Slowly open your arms returning back to the starting position

Cable Chest Fly

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse the movement with control back to starting position

Cable Rear Delt Fly

- Start by bracing your abdominals
- Tuck your elbows in at your sides and position your feet slightly apart
- Push down until your elbows are fully extended, spreading the rope apart at full contraction
- Keep your elbows close to your body and bend your knees slightly on the pushdown
- Try to keep your back as straight as possible as you push down
- Bend the elbows, returning to the starting position with control

3 x 12

Cable Rope Tricep Pushdown

- Start in a seated position, holding a single dumbbell overhead
- Bend at the elbows to lower dumbbell down behind your head 
- Keeping your elbows close to your temples throughout the movement 
- Extend your arms, engaging your triceps to bring the dumbbell back up

3 x 12

Dumbbell Overhead Tricep Extension

W1/D4 PUSH DAY (Chest, Shoulders & Triceps)

It was great! I can’t wait for tomorrow ☺️

Morrie

Addie

W1/D1 LEGS (Quad Focused)

Perfect! I am loving these workouts so far.

Shae

W1/D2 PULL DAY (Back & Biceps)

For exercises like hip thrusts, I am a beginner, so it would be great to see a video on how to set up the equipment and how to get into the dip to avoid injury

Victoria

had to substitute the last 2 workouts but was great

mack

W1/D3 LEGS (Hamstring Focused)

Meghan

Briauna

W1/D5 LEGS (Full Leg Day)

i’m struggling with the step ups but killer

Brittany

W2/D1 LEGS (Quad Focused)

I can feel my arms are gonna be hello tomorrow 😂

W2/D2 PULL DAY (Back & Biceps)

Hammies and glutes are feeling that 💪🏼🔥

Tonight was a struggle. No energy but pushed through with slightly lower weight. 💪🏻

Summerlyn

W2/D3 LEGS (Hamstring Focused)

Kelsie

W2/D4 PUSH DAY (Chest, Shoulders & Triceps)

Finished my second week of the program. It’s so easy to follow. I love the history also so I can check my progress. Legs on 🔥

W1/D4 PUSH DAY (Chest, Shoulders & Triceps)

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