Name: Playbook - Kelli Rose - W4/D3 PUSH
Uploaded: 2023-11-08T14:19:58.463Z
Duration: 63 min
Description: W4/D3 PUSH

Sophie

Increase weight each set! Really challenge yourself. If you can do a certain weight relatively easy to the set reps then you can increase weight until the set reps are challenging.

- Lay down on a flat bench with a dumbbell in each hand above your chest
- Lower the dumbbells down slowly to chest level by flexing the elbows
- Then, as you breathe out, use your chest to push the dumbbells up to starting position

Dumbbell Chest Press

- From a seated position, raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward
- Keep your head up and eyes facing forward
- Keeping your elbows slightly in front of the body but still pointed out to the sides, press the dumbbells straight up overhead by contracting your shoulder muscles and extending your elbows
- Stop just shy of full elbow lockout at the top, then slowly lower the weight back down to the start position

Seated Dumbbell Shoulder Press

- Lay down on an incline bench with a dumbbell in each hand above your chest
- Lower the dumbbells down slowly to chest level by flexing the elbows
- Then, as you breathe out, use your chest to push the dumbbells up to starting position

Incline Chest Press

Triceps Push Up

- Sit on the edge of the bench. Place your arms beside your hips with your palms face down on the bench and your fingers facing your hip
- Walk your legs outward but keep them in a bent knee position
- Keep your body still as you slowly lower your hips towards the floor, letting your arms do all the work
- Your arms should form a 90-degree angle behind you at the end of the movement
- Squeeze your triceps, drive through your palms as you extend elbows to press yourself back up

Tricep Dips

- Position a cable at the lowest position possible and attach a single handle
- Reach across your body and grab the handle with a neutral grip
- Keep the elbow slightly bent and pull the handle across your body and raise the attachment laterally
- Continue to go up until you arm is slightly above parallel to the floor
- Pause for a second at the top
- Slowly lower the handle back to the starting position under control
- Complete desired reps then repeat on the opposite side

Cable Lateral Raise

W4/D3 PUSH

Always love your workouts. What’s the difference between this build workout and the strong?

Breana Garcia

Leg days are my fav! I love how you structure your workouts. Thank you ❣️

W1/D1 Quads & Glutes

Great! Just had a baby and trying to lose the baby fat but build too. 🩷

Candace

W1/D2 PULL

Lottie

Danie

Kelli your workouts are amazing! You are so inspiring, thank you so much for all the work you put in to this community!

W1/D3 PUSH

Completely gassed and sweaty. Hard but love it

Elizabeth

Gabbie

W1/D4  Glutes & Hamstrings

Loved it as always! Hoping I can get more push up reps in the more I do them LOL

Shamekka

W1/D5 FULL BODY

Legs were on fire with this workout , loved it!! ❤️‍🔥

Rocio

Brittany

W2/D1 Quads & Glutes

W2/D2 PULL

W2/D3 PUSH

I love you and your workouts so much 😭🥹

Selene

W2/D4 Glutes & Hamstrings

Caitlyn

W2/D5 FULL BODY

I feel soo good Kelly wtffff🥳🥳

MAKE SOME NOISE YALL 😂😂

Felt SO good!!! Your workouts are seriously the best

W3/D1 Quads & Glutes

I definitely pulled through this one 😂😂🤗

W3/D2 PULL

W3/D3 PUSH

W3/D4 Glutes & Hamstrings

Baylee

W3/D5 FULL BODY

W4/D1 Glutes & Quads

W4/D2 PULL

Amazing as always! Went heavier on a lot today

W4/D4  Glutes & Hamstrings

W4/D5 FULL BODY

I LOOOOVE you, and your workouts and its results!! 😍😍 thank you Kelli 🥹

W4/D3 PUSH

Community

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