Name: Playbook - Raquel Santos - ARMS & ABS 9/28
Uploaded: 2024-03-21T05:32:58.527Z
Duration: 65 min
Description: ARMS & ABS 9/28

1️⃣ SUPERSET 
- Chin ups - 3xtil failure
- Wide grip pull ups (assisted) - 3xtil failure 

2️⃣ SUPERSET 
- Plate Otis Up w/6s eccentric - 5x5
- Side plank hip dips w/3s eccentric - 5x8 each side 

3️⃣ SUPERSET 
- Seated single arm overhead triceps extension w/3s eccentric - 4x8 each side
- Cable straight bar triceps pushdown - 4x20,15,12,10 

4️⃣ SUPERSET 
- Seated single arm hammer curl - 4x10 each side 
- Cable straight bar curl - 4x20,15,12,10

5️⃣ TRISET
- Reverse DB curls - 3x20
- Tricep dip pulses - 3x12 
- Ab rollouts - 3x10

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

Wide grip pull ups (assisted)

SUPERSET

Plate Otis Up w/6s eccentric

Side plank hip dips w/3s eccentric

CORE SUPERSET

Seated single arm overhead triceps extension w/3s eccentric

Cable straight bar triceps pushdown

TRICEPS SUPERSET

Seated single arm hammer curl

Cable straight bar curl

BICEPS SUPERSET

Reverse DB curls

Tricep dip pulses

Ab rollouts

TRISET

ARMS & ABS 9/28

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

ARMS & ABS 9/28

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