Name: Playbook - Raquel Santos - CHEST & TRICEPS 8/18
Uploaded: 2024-03-21T05:32:58.469Z
Duration: 60 min
Description: CHEST & TRICEPS 8/18

D’Orsay

1️⃣ TRISET
- Cable chest flyes - 4x10-12
- Cable chest press - 4x10-12
- Push ups - 4x10-12

2️⃣ TRISET
- DB alternating flat bench press - 4x6 each side 
- DB flat bench press - 4x6
- Triceps pushdowns - 4x12-15

3️⃣ SUPERSET 
- Incline DB bench press - 4x10
- Plate front raise - 4x12 

4️⃣ SUPERSET
- Low to high cable chest flyes- 4x10
- Incline cable chest press - 4x10-12

5️⃣ Close grip bench press into skullcrusher - 3x10

Cable chest flyes

Cable chest press

Push ups

TRISET

Dumbbell alternating flat bench press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

Tricep pushdowns

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- 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

SUPERSET

Low to high cable chest flyes

- Start seated on an incline bench between the cables, hands just outside the chest
- Press your hands up engaging your chest
- Pause and let your arms return back to the starting position

Incline cable chest press

Close grip bench press into skullcrusher

CHEST & TRICEPS 8/18

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

CHEST & TRICEPS 8/18

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