Name: Playbook - Katie Becknell - W3/D2 UPPER BODY 1
Uploaded: 2026-01-30T17:24:27.635Z
Duration: 60 min
Description: W3/D2 UPPER BODY 1

4xamrap push ups
4x6-8 shoulder press
4x6-8 chest press (machine or bench)
3x8-10 incline front raise
3x8-10 incline lateral raise
3x10-12 chest fly
3xamrap dips

REP RANGE: as many reps as possible

SET UP:
if you can do 10+, good form push ups without any assistance challenge yourself to do as many reps as possible! if you’re like me and struggle with push ups 🥲 you can try out these band assisted push ups or do them with your knees on the ground, whichever you prefer! find either a smith machine or squat rack and wrap a long band around the safeties of the smith machine or squat rack. 

FORM TIPS:
If you are using the band assisted method, place the band just under your boobs. Place your hands just about shoulder width apart and speed your finders out. As you descend, keep your elbows tucked at your side and keep a straight line from your shoulders to your feet. Keep your entire body tight, flexing your core as it will help you keep that straight line!

Push Ups

REP RANGE: 6-8 

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.

Dumbbell Shoulder Press

REP RANGE: 6-8

***feel free to use a machine chest press if you prefer that!! or if all benches are in use!***

SET UP:
Find a bench press (bench attached to a rack with a barbell) or if the barbell alone (45 lbs) is too heavy go to a regular bench and use dumbbells 

FORM TIPS:
Lie flat on your back, place hands slightly wider than shoulder width apart. Lift your upper body slightly to pull your scapulas (shoulder blades) back and down, essentially squeezing your shoulder blades together. Arch your back slightly and plant your feet flat on the ground (add two plates on the ground for youre feet if the bench is too high). 

Unrack the bar and stack the bar over your shoulders, making sure youre wrists are also stacked and not bent backwards, and slowly lower the bar down to the bottom of where your bra is. This is not a straight up and down movement, the bar should move on a slight diagonal. 

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

Bench Press

REP RANGE: 8-10

SET UP:
Grab two light weight dumbbells and find and adjustable bench and set it to about 45 degrees. 

FORM TIPS:
Keeping your arms pretty straight (dont fully lock them out, have a very slight bend at the elbow) raise the dumbbells to shoulder height and lower.

Incline Front Raise

REP RANGE: 8-10

SET UP:
You’ll need two dumbbells and the same bench setup as the last exercise. 

FORM TIPS:
Kneel on the seat of the bench and place the non working arm against the bench to prop yourself up. 

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

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

Incline Lateral Raise

REP RANGE: 10-12

***you can also use the machine fly if you want!***

SET UP:
Grab two dumbbells and find a flat bench. You can also use a chest fly machine if you have one at your gym!

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.

Dumbbell Chest Fly

REP RANGE: as many reps as possible

SET UP:
Find the assisted pull up/dip machine or if your gym doesn’t have this you can use the unassisted dip setup plus a long resistance band. 

FORM TIPS:
Grip the handles that are directly next to your hips. Make sure to stack your wrist over your hand, you want basically from your knuckles to your elbow to be completely straight, don’t bend your wrists!

Set the machine to around your bodyweight, for this machine, the heavier the weight the easier it is. Place either your feet or knees on the pad depending on your machine. Slowly lower your body down and send your upper body forward. Lower until your arms create a 90 degree angle then squeeze both your chest and triceps to push you back up.

Dips

W3/D2 UPPER BODY 1

Taylar

Informative and easy to understand thanks girly pop

Chantelle

Halle

READ ME BEFORE STARTING THIS PROGRAM!!

MEALS OF THE WEEK (WEEK 1)

Cierra

Emily

Helping my form and kicking my ass all at the same time😍😍

Alyson

W1/D1 LEG DAY 1

Katie you about to kill me gf (in the best way)

Charla

Reanna

W1/D2 UPPER BODY 1

Phacharee Arunleung

I feel like I’m actually starting to get my form down and feel it where I’m supposed to be!!

W1/D3 LEG DAY 2

W1/D4 UPPER BODY 2

I think it would be nice to see more variety in the cardio/core days :)

Rosie

W1/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 2)

jennie

Gloria

W2/D1 LEG DAY 1

Lobna

W2/D2 UPPER BODY 1

Absolutely killer, completely kicked my ass in every right way 🔥😭❤️

Sylvie

Juli

W2/D3 LEG DAY 2

W2/D4 UPPER BODY 2

W2/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 3)

W3/D1 LEG DAY 1

W3/D3 LEG DAY 2

W3/D4 UPPER BODY 2

W3/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 4)

my fav program by far! I love seeing AND feeling my progression each week :)

W4/D1 LEG DAY 1

W4/D2 UPPER BODY 1

W4/D3 LEG DAY 2

W4/D4 UPPER BODY 2

W4/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 5)

It was great, I'm finally seeing the change effect. I on my body and I'm so happy! 😍

W3/D2 UPPER BODY 1

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