Name: Playbook - Erin Killeen - W1/D4 PUSH DAY (Chest, Shoulders & Triceps)
Uploaded: 2022-12-08T17:37:38.415Z
Duration: 60 min
Description: W1/D4 PUSH DAY (Chest, Shoulders & Triceps)

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 Bazzini

Melissa

Zimms

The workout was a challenge a lot of good burn

Jacqueline Melkowits

Jessica

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

Rachel

Brutal in the best way possible 🔥🔥🔥

Angelina Singh

Sydney

Couldn’t lift heavy…but getting there!

Caitlin

Tori

Lani

brianna

Katie Crim

arms are pumped!! Great first new year workout!

Kaylyn

Meagan

Such a great upper body session! Will definitely be feeling that for the next couple days 🥵

You are making me fall in love with upper body days!

Reyna

Loving this!!! Thank you for changing my mindset about upper body days!!

Taylor

What are arms? I will say I really pushed myself hard today!

Nicole

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)

I’m dead, can’t walk but if I’m gonna end up looking like you, I’m gonna keep doing it 🤣🫶🏼

Dying after this workout but I made it! Excited to get started with the program

Brittany

First day with this program and already obsessed!!

Damara

W1/D1 LEGS (Quad Focused)

Katie

Morgan Lovins

Amazing I definitely love these!my new favorite day of the week

JoAnna

W1/D2 PULL DAY (Back & Biceps)

Love the exercises but my gym doesn’t have the exercise machine that you ask us to do w the rounded leg extention

Kendall Ladd

Julia

W1/D3 LEGS (Hamstring Focused)

My whole body is sore after this week, but I’m ready for week 2!

Tesla

Excellent in spite of my injuries. I was able to modify

W1/D5 LEGS (Full Leg Day)

Amazing!!!!! Gals don’t be afraid of heavy weights. Challenge yourself lift heavy and take the most of this work out.

Mariana

Hope

Rebecca

W2/D1 LEGS (Quad Focused)

Allie Henson

Carmen

Kathleen

W2/D2 PULL DAY (Back & Biceps)

Really need to work on my hip mobility! But my ass is on fire! Lol

Alanna

W2/D3 LEGS (Hamstring Focused)

Cassidy

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

Couldn't even look at my phone without sweating on it 🥵

Emily

Full leg day always leaves my legs on fire 🔥

W2/D5 LEGS (Full Leg Day)

Love n hate relationship with this work out 🔥❤️

It a hate and love kind of a workout🥵❤️

Renate

W3/D1 LEGS (Quad Focused)

Definitely feeling it this morning. That pump felt good for a Monday. 🥳

I love that I can tell I’m getting stronger! 😍🔥

W3/D2 PULL DAY (Back & Biceps)

Any suggestions for another option for weighted extensions

Cassie

W3/D3 LEGS (Hamstring Focused)

After a long day at work, I am still excited to go to the gym when following this program!

Tristan

Bailey

W3/D4 PUSH DAY (Chest, Shoulders & Triceps)

Danielle

W3/D5 LEGS (Full Leg Day)

Why does the leg press super set never get easier OMG😂😂

Paige

W4/D1 LEGS (Quad Focused)

W4/D2 PULL DAY (Back & Biceps)

Stephanie

Adrianna

W4/D3 LEGS (Hamstring Focused)

Bree

Feeling so strong and invincible after that lift! It’s so exciting to be able to lift heavier.

W4/D4 PUSH DAY (Chest, Shoulders & Triceps)

Took 2 weeks off from being sick, what a killer way to start back up. I’m pumped for week 5!!

W4/D5 LEGS (Full Leg Day)

My legs are dying! And the updates are ❤️‍🔥!!!

Raelynn

W5/D1 LEGS (Quad Focused)

This one was fun! Really enjoyed it and was lifting heavy as sh!% ❤️

Makensie Johnston

arms are burning! excited for this next phase

Carly

W5/D2 PULL DAY (Back & Biceps)

F@$!k yeah, that’s a good one! Who am I, I’m so strong today!? Lifting PR alert! 🚨

W5/D3 LEGS (Hamstring Focused)

Those tricep kick backs had no right burning that bad lol 😮‍💨 awesome upper body pump!!

Sierra

Caylee

W5/D4 PUSH DAY (Chest, Shoulders & Triceps)

W5/D5 LEGS (Full Leg Day)

This workout has got me feeling like I’m the only one dying at the gym 😅💀 like why am I so unwell!?

W6/D1 LEGS (Quad Focused)

Why am I sweating so damn much? 😅 love it! Hard work for sure

I enjoy the pull days but i feel like it’s not enough, it needs something more. I’ve been adding one or two of my own exercises to feel like I’m hitting each muscle just enough

Autumn Barnes

W6/D2 PULL DAY (Back & Biceps)

So thankful for this workout! Booty pump is next level 😍🍑

Holly my glutes are on 🔥 I love the burnnn

Carrie Caso

W6/D3 LEGS (Hamstring Focused)

Odalia

Lifting more today and shaking! Getting them gains 😝

W6/D4 PUSH DAY (Chest, Shoulders & Triceps)

3 sets of 30 reps of the hip thrusts has me beyond humbled ❤️‍🩹

Love/hate relationship with hip thrusts! Seeing so much progress 😆

W6/D5 LEGS (Full Leg Day)

Holy shit ETK, you’re giving me some beefy quads! YAAAAS!

I am so strong but so weak after this. 😂

W7/D1 LEGS (Quad Focused)

W7/D2 PULL DAY (Back & Biceps)

Hell yeah, this one is by far my favorite 😍🔥💀

W7/D3 LEGS (Hamstring Focused)

Increased my lateral raises to 15 lbs, for EVERY SET! I’ve never been able to do this till now!

Sarah Styers

W7/D4 PUSH DAY (Chest, Shoulders & Triceps)

I’m telling you, ladies, if there’s ever a workout that will make you cry, this is it. And yes, I cried. BUT I DID IT!

justin

W7/D5 LEGS (Full Leg Day)

Maxed on my hip thrusts today ❤️❤️

Savannah

W8/D1 LEGS (Quad Focused)

Arms shaking, and for some reason this one makes me sweat hard 😅

I’m feeling so strong I’m exited for 3.0!!!!

W8/D2 PULL DAY (Back & Biceps)

W8/D3 LEGS (Hamstring Focused)

W8/D4 PUSH DAY (Chest, Shoulders & Triceps)

Don’t with my first 8 weeks! Moving onto 3.0, and I have def seen soo much improvement since starting this program!

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

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