Name: Playbook - Erin Killeen - W4/D4 PUSH DAY (Chest, Shoulders & Triceps)
Uploaded: 2023-04-17T03:50:01.260Z
Duration: 60 min
Description: W4/D4 PUSH DAY (Chest, Shoulders & Triceps)

Bethani

Bree

Rachel

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

Ashlee

arms are loving it and it’s showing 💪🏼💪🏼

Carly

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

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

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

Morrie

Addie

Amanda

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)

Christie

Hannah

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

Tristyn

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

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

Katherine

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 🔥

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

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