Name: Playbook - Kelli Rose - W8/D3 PUSH
Uploaded: 2023-11-08T14:19:58.519Z
Duration: 65 min
Description: W8/D3 PUSH

increase weight each set as reps decrease

- 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

- Stand with your entire body tight and rigid. Hold a barbell just above your upper chest, hands slightly wider that shoulder width
- Now think of an imaginary straight line drawn from the elbows through the wrists and hands and into the ceiling
- Keeping your core braced, your head and chest up, extend through the elbow to press the barbell directly overhead
- After pausing at the top, return the bar to the starting position

Military 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

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide 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

- Stand tall, holding a dumbbell in each hand
- Maintaining a slight bend in the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Stand tall, holding a dumbbell in each hand
- Maintaining a slight bend in the elbows, raise the dumbbells forward and up to shoulder height
- Lower the dumbbells with control

(1 lateral raise + 1 front raise = 1 rep)

Dumbbell Lateral to Front Raise

W8/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!

Sophie

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

W4/D3 PUSH

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 🥹

W8/D3 PUSH

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