Name: Playbook - Katie Becknell - W4/D2 PUSH (chest, shoulders & triceps)
Uploaded: 2024-04-23T23:47:51.231Z
Duration: 60 min
Description: W4/D2 PUSH (chest, shoulders & triceps)

4xfailure pull ups (assisted or unassisted)
4x8 bench press 
4x8 dumbbell shoulder press
3x20 dumbbell lateral raise dropset
3x10 cable 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)

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. 

WEIGHT:
ALWAYS Start with the bar as a warm up then increase the weight by 2.5-5 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. You can also use dumbbells if you cannot lift the bar yet!

Bench 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

***This week you’ll be doing a DROPSET. I’d suggest starting with the same weight you did last week and for the second, lighter set of dumbbells grab ones 10 lbs less than that***

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

FORM TIPS:
Same with the shoulder press, you don’t 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.

Do 10 reps with the heavier weight then immediately drop those dumbbells and grab the lighter ones and go into 10 more reps. 

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 Dropset

SET UP:
Find a cable machine or the chest fly machine in your gym, most gyms should have these machines but if not you can continue doing the dumbbell flies. 

FORM TIPS:
This will be working the same muscles as the dumbbell chest fly however you will be doing it from a seated position. 

Make sure the arms of the machine are in the correct position, you want them to be straight out to the side if you were sitting in the seat. This machine is also used for back flies so the arms of the machine might be positioned farther back. 

Adjust the seat of the machine so that when you grab the handles your arms are parallel with the floor. 

Sit facing away from the machine, pull your shoulder blades back and down and grab both handles with each hand. Similar to the dumbbell fly have a slight bend in your elbow and squeeze your chest to push the handles towards each other. Make sure you are slow and controlled with this movement, you dont want to smash the two arms of the machine together!

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 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

W4/D2 PUSH (chest, shoulders & triceps)

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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!! 🤍🤍

W4/D2 PUSH (chest, shoulders & triceps)

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