Name: Playbook - Erin Killeen - W2/D4 PUSH DAY (Chest, Shoulders & Triceps)
Uploaded: 2023-04-17T03:50:01.213Z
Duration: 60 min
Description: W2/D4 PUSH DAY (Chest, Shoulders & Triceps)

Mary

Dana Jo

Hannah

Kelsie

Katherine

Olivia

Sukhman

Madison

Love the weight and rep tracking feature!

Tristen

Sabrina Pereira

Hope

Beth

Cassidy

Breanna

Emma

Almost couldn’t finish because my arms are deceased 😂

Shianne

Bailey

Amanda Galvan

Let us record the weight we are using  it he spp

Angela

Nourhan

Libby

I can already tell my titties are gonna be sore tomorrow

Savannah

Alyssa

Seeing much improvement with my strength!

I’m starting to think this is my favorite workout 😍 getting stronger!

Ashlee

Girl…I’m fried. Send help to the delts 😭 it’s growin season baby!

Mindy

Emily

Meghan

Loving these workouts 🤩 Highlight of my day

Lani

shoulder day is my FAVE! this workout had my lil shoulders hurrrrtin’ so good 😍😵

brianna

Rachel

Carly

My “unstable shoulders” didn’t like it but I sure did lol

Samantha

Elaine

My favorite workout this part of program for sure!! And I’m usually a leg day girl through & through.

Karla

Love this one and even more excited about tomorrow’s full leg workout. It’s the best!!! 🔥 🔥🔥🔥

Lindsay

Ahh! Clicked 4 ⭐️’s clearly meant 5!

Janelle

Claire

Marisa

Loved it! Glad I had all the equipment to complete the workout (I’m doing the program in my home gym). Arms are feeling so pumped! Thanks Erin!

Melissa

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

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

Kennidy Keiley

Amazing workout! My legs were shaking at the end and I loved it!

Chelsea

W1/D1 LEGS (Quad Focused)

Great work out! So far so good for 1st day!

Brooke

Kaitlin

W1/D2 PULL DAY (Back & Biceps)

Say a pray for my ass bc this b just died

Tiffany

2.0 is my favorite one. I’ve completed them all but I came back to this one because I love it.

Christie

W1/D3 LEGS (Hamstring Focused)

Probably won’t be able to lift anything for the next 24 hours 🔥🔥💀💀

Shelby

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

Ellie Voepel

Literally crawling out of the gym😂 but I feel strong!

W1/D5 LEGS (Full Leg Day)

Kayla Agdeppa

Darcy

W2/D1 LEGS (Quad Focused)

Two different lat pull down variations with the set amounts felt a little excessive but great pump!

Song

My arms were shaking by the end! So good!

Bree

mackenzie

W2/D2 PULL DAY (Back & Biceps)

Hard to sit down when your 🍑 is on 🔥

W2/D3 LEGS (Hamstring Focused)

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 🔥

W2/D5 LEGS (Full Leg Day)

These leg days MURDER me ugh thanks love u

Yeah imma be unable to walk tomorrow. 🥵🥵🥵🥵🥵

W3/D1 LEGS (Quad Focused)

Shae

W3/D2 PULL DAY (Back & Biceps)

Feel like could have a couple exercises with heavier sets vs so many. Great lift though!

W3/D3 LEGS (Hamstring Focused)

Brittany

Sharen

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

I’be completed 3 weeks of this training and two weeks of following my Macros. I can not believe the physical change I’ve already seen not to mention the energy and sleeping better.

Iveta

This is a monster. I’m a dead person now

Ashley

W3/D5 LEGS (Full Leg Day)

Cassie

Tierra

W4/D1 LEGS (Quad Focused)

emily

Mariana

W4/D2 PULL DAY (Back & Biceps)

Would love a video that tells us how to do a proper deadlift! This is a new exercise for me and I always end up hurting myself. Would love to hear step by step!

Kendall Ladd

Stephanie

W4/D3 LEGS (Hamstring Focused)

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

Zimms

W4/D5 LEGS (Full Leg Day)

Increasing the weight this week! Feeling gooood

Jamie Johnson

Loved the switch up of the workout. Really felt a burn w this one.

Altwanette

W5/D1 LEGS (Quad Focused)

Summerlyn

Holy cow. What a great workout. My arms are shaking

Margaret

W5/D2 PULL DAY (Back & Biceps)

Timberlen

These workouts give me a run for my money 🥵

Julia

W5/D3 LEGS (Hamstring Focused)

My muscles always leave the gym feeling worked 🔥

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

Clara

W5/D5 LEGS (Full Leg Day)

Morgan Lovins

W6/D1 LEGS (Quad Focused)

took a little break & it felt soooo good to be back

W6/D2 PULL DAY (Back & Biceps)

Randi

This was probably the hardest one I’ve done yet🥵🔥

Have absolutely loved this program. I’m comfortable with the exercises because they are vary straight forward. 2 more weeks!

Corynn

W6/D3 LEGS (Hamstring Focused)

Definitely lifting heavier quite proud of myself 🥰

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

sam wells

W6/D5 LEGS (Full Leg Day)

went up in weight on a few lifts! feeling stronger 💪🏼

laura

W7/D1 LEGS (Quad Focused)

W7/D2 PULL DAY (Back & Biceps)

Laura

Odalia

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

W7/D3 LEGS (Hamstring Focused)

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

Left the gym shaking after that one. Had to strip my sweatshirt off the first minute in. 🔥

Peggy

legs are shaking walking out the gym 🥲

W7/D5 LEGS (Full Leg Day)

Gonna be hard to walk tomorrow I think. PR by 10 pounds on barbell back squat sits!

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)

Sarah Frandsen

W8/D3 LEGS (Hamstring Focused)

Larinda

Carrie

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

This program was amazing! Can't thank you enough!

Jenna

I started on single leg leg press with 0. Yep, 0 weight. Now I lift 40 on the single leg. 
I also started on leg press sumo with 40 now I lift 160kilos it’s massive change I’m quite happy. Thank you! Can’t wait to start the 3.0 now!

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

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