Name: Playbook - Erin Killeen - W8/D4 PUSH DAY (Chest, Shoulders & Triceps)
Uploaded: 2023-04-17T03:50:01.354Z
Duration: 60 min
Description: W8/D4 PUSH DAY (Chest, Shoulders & Triceps)

Larinda

Carrie

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

W8/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 🔥

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

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