Name: Playbook - Katie Becknell - W2/D2 PUSH (chest, shoulders & triceps)
Uploaded: 2024-04-23T23:47:51.215Z
Duration: 60 min
Description: W2/D2 PUSH (chest, shoulders & triceps)

Thaila

Londyn

Kaylee

4xfailure pull ups (assisted or unassisted)
4x8 dumbbell chest press 
4x8 dumbbell shoulder press
3x10 dumbbell lateral raise
3x10 dumbbell lying chest fly
3x15 cable tricep pushdown

SET UP:
You can either do assisted or unassisted depending on your level. For assisted you can either use a machine like the one in the video or you can wrap a band around the top bar by the grips and use that to assist you. 

FORM TIPS:
You can choose whatever grip you like, either close grip, underhand, overhand, etc whatever you feel comfortable with! At the beginning of the movement make sure you do essentially a scap pull (pulling your shoulder blades back and down) then drive and pull your elbows down to lift your body up.

Pull Ups (Assisted or Unassisted)

***Try to start with 5-10 lbs more than what you started with in the previous week.***

SET UP:
Find a flat bench and grab a set of dumbbells 

FORM TIPS:
Making sure youre wrists are stacked and not bent backwards, slowly start to lower the dumbbells down. Don’t drop your arms directly out to the side, pull them to your sides about 45 degrees. Lower until your upper arm is parallel to the ground (or lower) or the dumbbells reach your chest. 

Think about pushing yourself into the bench as opposed to pushing the dumbbells away from you. And drive your feet into the ground while keeping your hips on the bench.

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Chest Press

***Try to start with 5-10 lbs more than what you started with in the previous week.***

SET UP:
Find an incline bench, one that has an adjustable seat. Set it to a position that is about 60 degrees, above 45 but below 90. 

FORM TIPS:
To get the weight up, set the dumbbells on each of your legs and one at a time push the dumbbell up with your leg. Similar to the bench press you want to pull your shoulder blades back and down with a slight arch in your back. 

On the descent you dont want your arms to be directly out to the side, they should be at a slight angle, about 20-30 degrees forward, and bring the dumbbells down to where they almost touch your shoulder, then press up.

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Shoulder Press

***Try to start with 5-10 lbs more than what you started with in the previous week.***

SET UP:
You’ll only need two dumbbells for this exercise. 

FORM TIPS:
Same with the shoulder press, you dont want to lift your arms straight out to the side. Your arms should be angled about 20-30 degrees in front of you. Pull your shoulder blades back and down and initiate the lift with your elbows.

Your arms should be slightly bent and should never lift higher than your shoulders.

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Lateral Raise

***Try to start with 5-10 lbs more than what you started with in the previous week.***

SET UP:
Grab two dumbbells and find a flat bench. 

FORM TIPS:
Lie flat on the bench, pressing the dumbbells up directly above your chest with a neutral grip (palms facing each other). Again driving your shoulder blades back and down into the bench. 

Slightly bend your elbows and lower the weights down to the sides. Lower down to a comfortable point where you feel a stretch in your chest, aim to get your arms parallel with the floor. Then squeeze your chest to raise the weights back up to the starting position.

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Chest Fly

***Try to start with 5-10 lbs more than what you started with in the previous week.***

SET UP:
Find a cable machine and a rope attachment. You want to position the cable machine to the highest position.  

FORM TIPS:
Grab each side of the rope with your thumbs pointed up and palms facing inward. Pull shoulder blades back and down and press the handles down to the starting position of the movement. There should be CONSTANT tension during the entirety of the set (meaning the weights of the cable machine should never be resting). Your upper arm (from your elbow to shoulder) should be glued to your sides and not move throughout the movement, only the forearms will move your arms from 90 degrees to straight. 

Think about only pressing the rope down with your triceps and really squeeze them to get you to that bottom position.

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Cable Tricep Pushdown

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1st workout on the new app and although I loved your Corecircle workouts, I love this app so much more!! Can’t wait to continue this journey together!! 🤍🤍

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