Name: Playbook - Legal Weight ✖️ - Upper Body Push Day
Uploaded: 2026-06-20T14:13:33.621Z
Duration: 60 min
Description: Upper Body Push Day

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

We’re working on those push ups today ladies & gents!!!

Let’s push some LegalWeight 💪🏽

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up. Pushing through the scapula

Push Ups

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 flat on the floor, knees bent. When you're ready to go, kick DBs up & lay down. Press Dbs up as you're descending so  that theyre already above you in a locked out position. Elbows at a 45 degree angle & bring them to the floor & press all the way up.

Dumbbell Floor Press

In a seated or standing position, raise arms out to your side but keep the weights in front of your body & up to shoulder height. Thumbs internally rotated & minimal elbow flexion.
If you do them standing, don’t use your legs for momentum or swing the DBs.

Dumbbell Lateral Raise

Circuit 2

Grab onto the cables, keep core tight, as you pull cables in front of your body, squeeze your pecs with your biceps. As you release the cables, bring chest forward for a greater stretch.

Cable Flys

Have a wide grip on the bar. Being elbows high, keeping your wrists relaxed.

Barbell Upright Row

Circuit 3

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

Keep elbows tucked (don’t flare them out). Extend from the elbow only. Press bar down, full extension & flip wrists at the bottom to engage triceps.

Prone Straight Bar Tricep Extensions

Circuit 4

Upper Body Push Day

Hybrid 🔥

Ashley

GLUTES 🍑

Stephani

Weekly Cardio 🔥

Katrina

Warm up & Stretch

Back Day

LEG DAY *knee dominant

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

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!

Upper Body PUSH Day

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

Upper Body Push Day

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