Name: Playbook - Raquel Santos - BACK & SHOULDERS
Uploaded: 2023-02-26T01:13:09.699Z
Duration: 70 min
Description: BACK & SHOULDERS

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1️⃣ Pull ups (assisted or regular) - 3x10

2️⃣ SUPERSET 1
- Straight arm pulldown - 4x10
- One arm DB rows - 4x10 each side

3️⃣ Wide grip lat pulldown - 3x10

4️⃣ SUPERSET 2
- Hyperextension plate rows - 3x10-12
- Bodyweight Hyperextensions - 3x10-12

5️⃣ TRISET 1 
- Seated DB overhead press - 3x10
- Dumbbell lateral raise - 3x15
- Plank push ups - 3x20

6️⃣ TRISET 2 
- Standing Arnold press - 3x10
- Bent over rear delt flyes- 3x15
- Plank shoulder taps - 3x20

7️⃣ TRISET 3 
- Plate upright rows - 3x12
- Plate front raise - 3x12
- Plate steering wheels - 3x12 each way

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm dumbbell rows

Superset 1

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Hyperextension plate rows - 3x10-12
- Bodyweight Hyperextensions - 3x10-12

Hyperextension plate rows

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Superset 2

- Seated DB overhead press - 3x10
- Dumbbell lateral raise - 3x15
- Plank push ups - 3x20

Seated dumbbell overhead press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Plank push ups

Triset 1

- Standing Arnold press - 3x10
- Bent over rear delt flyes- 3x15
- Plank shoulder taps - 3x20

Standing Arnold press

Bent over rear delt flyes

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

Triset 2

- Plate upright rows - 3x12
- Plate front raise - 3x12
- Plate steering wheels - 3x12 each way

Plate upright row

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Plate steering wheels

Triset 3

BACK & SHOULDERS

W3: Shoulders & Arms

W3: Back & Bis

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

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

CHEST/SHOULDERS/TRIS (Gym)

BACK & BIS (Gym)

SHOULDERS & ARMS (Gym)

UPPER BODY PUSH (Chest/Shoulders/Tris)

UPPER BODY PULL

UPPER BODY PUSH (Home or Gym)

UPPER BODY PULL (Back/Rear Delts/Bis)

UPPER PUSH (Chest/Shoulders/Tris)

UPPER PULL (Back/Rear Delts/Bis)

CHEST/SHOULDERS/TRIS (GYM)

BACK/SHOULDERS/BIS (GYM)

UPPER BODY (HOME)

DELTS & BIS (GYM)

UPPER BODY PUSH (At-Home Friendly)

UPPER BODY FOCUSED (At-Home Friendly)

DELTS & TRIS

UPPER BODY MOBILITY WARM UP/ACTIVATION

DELTS & ARMS

Delts & Arms (tricep focused)

Upper Push (Chesticles/Shoulders/Tris)

Push Day (Chest/Shoulders/Tris) 3/1/23

Pull Day (Back/Bis/Core) 2/28/23

Back/Chest/Core

Back & Shoulders

Chest & Shoulders

Back & Core

Back Day

Back Day 2

30 Min At Home Shoulders & Arms

SHOULDERS & ARMS 💪

HOTEL GYM PULL DAY (Back & Bis)

HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris)

Kate Spaschak 

PUSH DAY (CHEST/SHOULDERS/TRIS)

PULL DAY (BACK/REAR DELTS/BIS)

Awesome workout and downloading for later

Denise

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