Name: Playbook - Erin Killeen - W7/D4 PUSH DAY (Chest, Shoulders & Triceps)
Uploaded: 2022-12-08T17:37:38.703Z
Duration: 60 min
Description: W7/D4 PUSH DAY (Chest, Shoulders & Triceps)

Ashlee

Increased my lateral raises to 15 lbs, for EVERY SET! I’ve never been able to do this till now!

Sarah Styers

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

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

I’m dead, can’t walk but if I’m gonna end up looking like you, I’m gonna keep doing it 🤣🫶🏼

Taylor

Dying after this workout but I made it! Excited to get started with the program

Brittany

First day with this program and already obsessed!!

Damara

W1/D1 LEGS (Quad Focused)

Katie

Morgan Lovins

Amazing I definitely love these!my new favorite day of the week

JoAnna

W1/D2 PULL DAY (Back & Biceps)

Love the exercises but my gym doesn’t have the exercise machine that you ask us to do w the rounded leg extention

Lani

Kendall Ladd

Julia

W1/D3 LEGS (Hamstring Focused)

Erica

Finished al but one while traveling for work. Grateful this one was mostly amendable to DB work

Torrey

So if I’m a total newbie I don’t know how much weight your lifting in these sets. I’ve been lifting for about two years again so I had a starting off point but maybe I’m missing where your putting how much weight your repping on these.

Kate

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

My whole body is sore after this week, but I’m ready for week 2!

Tesla

Excellent in spite of my injuries. I was able to modify

W1/D5 LEGS (Full Leg Day)

Amazing!!!!! Gals don’t be afraid of heavy weights. Challenge yourself lift heavy and take the most of this work out.

Mariana

Hope

Rebecca

W2/D1 LEGS (Quad Focused)

Allie Henson

Carmen

Kathleen

W2/D2 PULL DAY (Back & Biceps)

Really need to work on my hip mobility! But my ass is on fire! Lol

Alanna

W2/D3 LEGS (Hamstring Focused)

Bethani

Cassidy

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

Couldn't even look at my phone without sweating on it 🥵

Emily

Full leg day always leaves my legs on fire 🔥

Breanna

W2/D5 LEGS (Full Leg Day)

Love n hate relationship with this work out 🔥❤️

It a hate and love kind of a workout🥵❤️

Renate

W3/D1 LEGS (Quad Focused)

Definitely feeling it this morning. That pump felt good for a Monday. 🥳

Kayleigh

I love that I can tell I’m getting stronger! 😍🔥

Emma

W3/D2 PULL DAY (Back & Biceps)

Any suggestions for another option for weighted extensions

Cassie

W3/D3 LEGS (Hamstring Focused)

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

Tristan

Bailey

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

Juliana

Danielle

W3/D5 LEGS (Full Leg Day)

Why does the leg press super set never get easier OMG😂😂

Paige

Rachel

W4/D1 LEGS (Quad Focused)

W4/D2 PULL DAY (Back & Biceps)

Stephanie

Adrianna

W4/D3 LEGS (Hamstring Focused)

Bree

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

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

Took 2 weeks off from being sick, what a killer way to start back up. I’m pumped for week 5!!

Meagan

W4/D5 LEGS (Full Leg Day)

My legs are dying! And the updates are ❤️‍🔥!!!

Raelynn

W5/D1 LEGS (Quad Focused)

This one was fun! Really enjoyed it and was lifting heavy as sh!% ❤️

Makensie Johnston

arms are burning! excited for this next phase

Carly

W5/D2 PULL DAY (Back & Biceps)

F@$!k yeah, that’s a good one! Who am I, I’m so strong today!? Lifting PR alert! 🚨

W5/D3 LEGS (Hamstring Focused)

Those tricep kick backs had no right burning that bad lol 😮‍💨 awesome upper body pump!!

Sierra

Caylee

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

Reyna

Angelina Singh

W5/D5 LEGS (Full Leg Day)

This workout has got me feeling like I’m the only one dying at the gym 😅💀 like why am I so unwell!?

W6/D1 LEGS (Quad Focused)

Why am I sweating so damn much? 😅 love it! Hard work for sure

I enjoy the pull days but i feel like it’s not enough, it needs something more. I’ve been adding one or two of my own exercises to feel like I’m hitting each muscle just enough

Autumn Barnes

W6/D2 PULL DAY (Back & Biceps)

So thankful for this workout! Booty pump is next level 😍🍑

Holly my glutes are on 🔥 I love the burnnn

Carrie Caso

W6/D3 LEGS (Hamstring Focused)

Odalia

Lifting more today and shaking! Getting them gains 😝

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

3 sets of 30 reps of the hip thrusts has me beyond humbled ❤️‍🩹

Love/hate relationship with hip thrusts! Seeing so much progress 😆

W6/D5 LEGS (Full Leg Day)

Holy shit ETK, you’re giving me some beefy quads! YAAAAS!

I am so strong but so weak after this. 😂

Melissa

W7/D1 LEGS (Quad Focused)

W7/D2 PULL DAY (Back & Biceps)

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

W7/D3 LEGS (Hamstring Focused)

I’m telling you, ladies, if there’s ever a workout that will make you cry, this is it. And yes, I cried. BUT I DID IT!

justin

W7/D5 LEGS (Full Leg Day)

Maxed on my hip thrusts today ❤️❤️

Savannah

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)

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

Don’t with my first 8 weeks! Moving onto 3.0, and I have def seen soo much improvement since starting this program!

lucy

WOOOH! 🥳 All done with 2.0! What an absolutely awesome milestone!

these 8 weeks kicked my ass and i’m all here for it 😤😤

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

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