Name: Playbook - Erin Killeen - W6/D4 PUSH DAY (Chest, Shoulders & Triceps)
Uploaded: 2023-04-17T03:50:01.307Z
Duration: 60 min
Description: W6/D4 PUSH DAY (Chest, Shoulders & Triceps)

Bethani

Definitely lifting heavier quite proud of myself 🥰

Mariana

Bree

Odalia

Lifting more today and shaking! Getting them gains 😝

Ashlee

shoulder vein is popping with this one sheeeeesh

Carly

not me going from hating upper body days to actually looking forward to them 👀✨

Kelcey

This is starting to become my favorite day!💪🏽

Emily

PUSH DAY (Chest, Shoulders & Triceps)

- Barbell Bench Press
- Barbell Overhead Press
- Seated Dumbbell Shoulder Press

Superset: 
- Dumbbell Lateral Raise
- Dumbbell Chest Fly

- Cable Overhead Tricep Extension
- Dumbbell Tricep Kickback
- Machine Rear Delt 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

4 x 8

Barbell Bench Press

- 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 6

Barbell Overhead 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

3 x 8

Seated Dumbbell Shoulder Press

- Dumbbell Lateral Raise 3 x 12 
- Dumbbell Chest Fly 3 x 12

- 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

- Lying on a flat bench, holding dumbbells with your arms extended and palms facing each other
- Keeping the elbows soft
- Lower the dumbbells outward to your sides, opening your chest
- Bring dumbbells back together, squeezing your chest

Dumbbell Chest Fly

Superset

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward and up until your elbows are straight
- Slowly bend your elbows returning to starting position

3 x 10

Cable Overhead Tricep Extension

- Hinge forward keeping a bend at your knees
- Holding a dumbbell in each hand, arms bent to 90 degrees at your sides
- Extend your arms back, engaging your triceps
- Lower the dumbbells with control to the starting position

3 x 10

Dumbbell Tricep Kickback

- Sit down on the fly machine facing the weight stack and get the seat in the position that allows you to grab the handles so your hands are in line with your elbows and shoulders
- Position the handles so they are as far back towards the weight stack as possible
- They should be together on the last setting
- Keep your shoulders down, chest up, and torso upright with your chest glued to the pad
- Push with the side of your hands and pull your arms back until you feel a contraction in your upper back and rear delts
- The end of the ROM your arms are outstretched at the side of your body and focus on squeezing the rear delts
- You can pause and squeeze the targeted muscles here if you like for greater contraction
- Slowly return to the starting position

3 x 10

Machine Rear Delt Fly

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

Caitie

Got a feeling I won’t be able to walk tomorrow😮‍💨🥲

Sabrina

W1/D1 LEGS (Quad Focused)

Kaitlin

I’ve complete 2.0, 3.0, & the Spring circuit. I’m doing this one again because it’s my favorite one.

Christie

Perfect! I am loving these workouts so far.

Morrie

W1/D2 PULL DAY (Back & Biceps)

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

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

W1/D3 LEGS (Hamstring Focused)

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

Shelby

Hannah

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

Ellie Voepel

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

Holy crap!! Now that’s an insane leg day 🥵🥵🥵

Tonya

W1/D5 LEGS (Full Leg Day)

Kayla Agdeppa

Darcy

W2/D1 LEGS (Quad Focused)

My arms were shaking by the end! So good!

mack

I can feel my arms are gonna be hello tomorrow 😂

Briauna

W2/D2 PULL DAY (Back & Biceps)

Rachel

Hard to sit down when your 🍑 is on 🔥

Hammies and glutes are feeling that 💪🏼🔥

Meghan

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 🔥

W2/D5 LEGS (Full Leg Day)

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

Went up in weight this time 😮‍💨🔥🥳

Altwanette

W3/D1 LEGS (Quad Focused)

Shae

W3/D2 PULL DAY (Back & Biceps)

always a killer workout! went up in weight & I will feel it tomorrow!

emily

Abby

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)

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

Amazing !! I love how I feel myself getting stronger 🤍👏🏽

Cassidy

W4/D5 LEGS (Full Leg Day)

Jamie Johnson

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

Last week when I recorded all of my week 5 exercises and weights, I went to reopen it today and all of my weights from last week were gone so I cannot compare them. 😭

Shianne West

W5/D1 LEGS (Quad Focused)

Summerlyn

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

Margaret

Love the change up on the programming— I feel so much stronger!

Tina

W5/D2 PULL DAY (Back & Biceps)

Timberlen

These workouts give me a run for my money 🥵

Julia

Alanna

W5/D3 LEGS (Hamstring Focused)

My muscles always leave the gym feeling worked 🔥

Melissa

Morgan Lovins

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

Clara

Hope

W5/D5 LEGS (Full Leg Day)

Jenna Butler

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)

sam wells

W6/D5 LEGS (Full Leg Day)

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

laura

W7/D1 LEGS (Quad Focused)

Bailey

W7/D2 PULL DAY (Back & Biceps)

Laura

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!

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!

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

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