Name: Playbook - Erin Killeen - W4/D2 CHEST/SHOULDERS/TRICEPS
Uploaded: 2023-05-11T21:35:49.280Z
Duration: 60 min
Description: W4/D2 CHEST/SHOULDERS/TRICEPS

Carrie

Successful lift I must say 🤍 all of a sudden feeling stronger

Ashlee

CHEST/SHOULDERS/TRICEPS:

- Barbell Bench Press
- Dumbbell seated shoulder press
- Overhead Dumbbell Tricep Extension

Superset:
- Dumbbell lateral raise
- Dumbbell front raise

Superset:
- Cable chest fly
- Rear delt cable fly

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

Barbell Bench Press

- In a seated position with a dumbbell in each hand
- Elbows bent to 90 degrees
- Press the dumbbells overhead 
- Lower the dumbbells back down to starting position with control

Seated Dumbbell Shoulder Press

- 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

Dumbbell Overhead Tricep Extension

- 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

- 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

W4/D2 CHEST/SHOULDERS/TRICEPS

Getting back into the routine with this program! Can’t wait to see the results 🔥

Taylor

Day 1 back in the gym. I felt that one 🫠

Brooke

Sierra

W1/D1 HAMSTRINGS/GLUTES

Halley DeHaven

Denise

Stephanie

W1/D2 CHEST/SHOULDERS/TRICEPS

Carlie Whidden

Julia

Shyanna

W1/D3 QUADS/GLUTES

Christie

W1/D4 BACK/BICEPS

Thank you Erin for killing me w every workout 💕

Alyssa Taliaferro

W1/D5 FULL BODY

Altwanette

Briauna

W2/D1 HAMSTRINGS/GLUTES

W2/D2 CHEST/SHOULDERS/TRICEPS

I wanted to vomit once I got to the leg extension 🫨

Paige

Alicia

W2/D3 QUADS/GLUTES

ALLISON SMALL

W2/D4 BACK/BICEPS

Why is this one tougher than I remember 😅 it’s probably my favorite though 🤩

W2/D5 FULL BODY

W3/D1 HAMSTRINGS/GLUTES

Arms were shaking so bad it was hard to swipe the complete button 😂

W3/D2 CHEST/SHOULDERS/TRICEPS

W3/D3 QUADS/GLUTES

I don’t think it’s helping that I’m doing these workouts in the summer and my gym doesn’t have AC at the moment 🥵

Nicole

W3/D4 BACK/BICEPS

W3/D5 FULL BODY

Threw up in my mouth. Guess that’s a good sign right? ❤️

W4/D1 HAMSTRINGS/GLUTES

W4/D3 QUADS/GLUTES

Melissa

Finally getting the hang of it. But still kills me!

W4/D4 BACK/BICEPS

Amazing I’m screaming crying throwing up I’m in love

Erin I’m drenched in sweat. Holy shit girl 😂

W4/D5 FULL BODY

W5/D1 HAMSTRINGS/GLUTES

LET’S GOOOO! That was some good stuff 💪

W5/D2 CHEST/SHOULDERS/TRICEPS

Gabriela Rodriguez

I love this circuit! I’ve completed 2.0 & 3.0. Spring is 🎉🎉🎉

W5/D3 QUADS/GLUTES

I’m like this 🫨 right now. Bicep pumpy is real nice 👍

W5/D4 BACK/BICEPS

Love the change from a full body. The combo ass and shoulder pump is elite

W5/D5 SHOULDERS & GLUTES

Erin

Very hard to make myself finish this one but it was great

Erin. Ouch. I can’t feel my legs girl 😂

W6/D1 HAMSTRINGS/GLUTES

Jenny

W6/D2 CHEST/SHOULDERS/TRICEPS

Felt like it took me forever to finish this 💀

W6/D3 QUADS/GLUTES

Tough 💩… but I got that 💩 done y’all!!

W6/D4 BACK/BICEPS

Well that was tough to get through 💀 I’m the most unwellest of all unwells after that lift

W6/D5 SHOULDERS & GLUTES

Okay, really took my time today with this one, the glutes are definitely gluten! 🍑

W4/D2 CHEST/SHOULDERS/TRICEPS

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