Name: Playbook - Rafael Güeto - W1/D3 Press day + stimulus lateral shoulders and triceps
Uploaded: 2023-02-12T12:09:26.187Z
Duration: 65 min
Description: W1/D3 Press day + stimulus lateral shoulders and triceps

Military standing press 
4 sets of 5 to 7 reps 
Rest 60s

Military press

Machine shoulder press 
4 sets of 5 - 7 
Rest 60s

Machine shoulder press

Cable chest from the bottom part 
4 sets 7 to 9
60s

Cross cable from bottom

Machine press 
3 sets of 7 to 9 
Rest 90s

Machine press

Lateral raise 
4 sets of 7 to 9 
Rest 90 seconds

Dumbbell lateral raise

Triceps extensions over head 
3 sets of 7 to 9 
Rest 90 seconds

Overhead dumbbells triceps

Lateral raise simultaneously 
3 sets 9 - 11 reps
Rest 90 seconds

Lateral raise cross over

Press down on cross over 
3 sets of 9 to 11 reps 
Rest 90 seconds

Triceps press down

If you can’t do standing roll outs, start off with kneeling roll outs. Once you hit 20 reps move to standing ones 
4 sets of 12 - 15 reps 
Rest 1:30 minutes

Roll outs

W1/D3 Press day + stimulus lateral shoulders and triceps

Kyle

I made 50% of the training and will complete the other 50% after work - my gym opens 6 AM and I enter to Work 8AM- do you think it will work to split workout on 2 phases during the day? 
Great visuals on the App btw

W1/D3 Press day + stimulus lateral shoulders and triceps

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