Name: Playbook - Erin Killeen - W3/D4 PUSH DAY (Chest, Shoulders & Triceps)
Uploaded: 2023-04-17T03:50:01.237Z
Duration: 60 min
Description: W3/D4 PUSH DAY (Chest, Shoulders & Triceps)

Brittany

Hannah

Sharen

Abbey

Margaret

I can’t believe I made until the end 🥵🔥

Mariana

Beth

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

Tristan

Angela

Bailey

Mindy

I love the cable work on this one! Definitely stronger today by far! Thank you ETK ❤️

Ashlee

Adrianna

I love upper body, feels so good getting stronger exspecially being an athlete all of my younger days and only having lower body strength from playing soccer its a great feeling watching your own self grow in all areas

Carrie

This program is so intense and I love it! I love getting to challenge myself and it’s so cool to see the muscle building! 💙

Briauna

Carly

Sierra

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

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

Kennidy Keiley

Mary

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)

brianna

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)

Rachel

Hard to sit down when your 🍑 is on 🔥

W2/D3 LEGS (Hamstring Focused)

Dana Jo

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

Meghan

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)

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

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

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 🔥

Melissa

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

Hope

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

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!

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

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