Name: Playbook - Raquel Santos - CHEST & SHOULDERS
Uploaded: 2024-03-21T05:32:58.543Z
Duration: 65 min
Description: CHEST & SHOULDERS

1️⃣ Floor press - 4x10-12

2️⃣ SUPERSET 
- Seated single arm shoulder press - 3x8 each side 
- DB Y raise - 3x15

3️⃣ SUPERSET
- Plate front raise into cab drivers - 3x10 front raises into 10 cab drivers 
- Chest supported single arm lateral raises with iso hold - 3x10 each side 

4️⃣ SUPERSET
- Incline bench single arm cable chest press - 4x10 each side 
- Seated face pull - 4x12-15

5️⃣ (OPTIONAL) SUPERSET
- Cable chest Flyes - 3x10
- Pause push ups - 3x8 (pause 2s at bottom of each rep)

Bridged Floor Press

Seated single arm shoulder press

DB Y Raise

Superset

Plate front raise into cab drivers

Chest supported single arm lateral raises with iso hold

Superset 2

Incline bench single arm cable chest press

- Pull towards your face letting your elbows flare out  
- Pause and return to the initial position

Seated face pull

Superset 3

Cable chest flyes

Pause push ups

(Optional) Superset

CHEST & SHOULDERS

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

W2: QUADS & GLUTES

FULL BODY (At-Home Friendly)

25-Min Yoga Sculpt n' Flow

FRIDAY: SHOULDERS & ARMS

THURSDAY: GLUTES & HAMMIES

MONDAY: QUADS & GLUTES

TUESDAY: BACK & BIS

WEDNESDAY: CHEST/SHOULDERS/TRIS

POSTERIOR CHAIN DAY (Back/Glutes/Hammies)

QUAD FOCUSED LOWER BODY

UPPER BODY PUSH (Chest/Shoulders/Tris)

GLUTE FOCUSED LOWER BODY

FULL BODY FRIDAY (At-Home HIIT Circuit)

LEG DAY 2 (Quad Focused At Home)

CORE FINISHER

XMAS FULL BODY WORKOUT (Legs, Glutes, Shoulders, Back)

FULL BODY FRIDAY

LEG DAY 1 (Hammy/Glute Focused)

GLUTES/SHOULDERS/CORE

UPPER BODY PULL

LEG DAY (Quad Focused)

FULL BODY

UPPER BODY PUSH (Home or Gym)

LEGS & BACK

LOWER BODY 2 (Quad Focused)

YOGA BODY SCULPT (DB/BW ONLY)

FULL BODY KB CIRCUIT

LOWER BODY 1

GLUTES/SHOULDERS/CORE (At-Home Friendly)

UPPER BODY PULL (Back/Rear Delts/Bis)

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

AT-HOME LOWER BODY (Quads/Glutes/Hammies)

CHEST & SHOULDERS

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