Name: Playbook - Legal Weight ✖️ - Upper Body PUSH Day
Uploaded: 2026-06-07T13:54:59.584Z
Duration: 60 min
Description: Upper Body PUSH Day

We have a full, upper body, push day hitting Chest, Shoulders & Triceps.

Let’s get it!!💪🏽

Using a smith machine bar or you can use a squat rack and place the bar about waist height. With a narrow hand placement, start the movement with the elbows bending first then bring your chest to the bar. Full extension and lock out.

Tricep Push Up

Place a band around the arms of the chair placing your knees on the band. Lower yourself till your arms hit 90° and push all the way up.

Dips, band assisted

Circuit 1

Lay onto the floor and place the DBs onto your legs. Kick the DBs up as you lay back then immediately elevate hips into a glute bridge. Press DBs straight up.

Dumbbell Floor Press *glute bridge

Lean forward as you press down the handles contracting your triceps for each rep

Tricep push down *seated

Circuit 2

Place Dbs onto your legs. Dig feet into the ground so your back stays flat against the bench. Kick Dbs up one at a time. Press Dbs straight up to the ceiling & bring them back down. Full ROM.
Don’t clink the DBs together, push them straight up.

Dumbbell Military Press

Start with the DBs above your chest, elbows with a slight bend. Open up as wide as you can then drive back up. Think of squeezing your pecs with your biceps

Dumbbell Flys

Circuit 3

In a seated position, move bench back to an incline. Lean back, shoulder blades down, with your thumbs pointed down (internal rotation) 
Keep a loose grip as you raise your arms up to shoulder height.

Seated Lateral Raises

Lay prone onto a bench. Squeeze pad with your adductors. Extend elbows back, squeezing your triceps at full extension.

Prone Tricep Kickbacks

Circuit 4

Upper Body PUSH Day

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Rebekah

Conditioning Day 🥵

Sandra

Quads & Glutes

Upper Pull S&C

All Quads!

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Full Body Burner 
*cables-DBs-KBs

Great way to start the week! 👊🏼💪🏼💪🏼

These are great for a Sunday full body 💪🏾🤎

Loved this!! Great mix of db and cable! All the muscles 💪🏼

DB’s & Cable Full Body

Kettlebell windmills were shockingly tough. Love it 💪🏽

Erica

Full Body Burner

HIP THRUST *emom

Upper Push + Core

LEG DAY 🦵🏽

KB Conditioning 💣

PEACHED!

WEEKLY CARDIO 🚲

HIIT 30

Monday is for legs!!! 🙏🏾🩵💚💜

Leg Day 🦵🏽

Great push pull, just didn’t feel
Like legs today on a Monday!!!

Missed abductors, gym was busy…Added some additional glutes on my own 🔥🔥

Upper Body PUSH Day

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