Name: Playbook - Raquel Santos - CHEST & TRIS
Uploaded: 2023-02-26T01:13:10.036Z
Duration: 65 min
Description: CHEST & TRIS

1️⃣ Warm up: 
- Med ball slams - 3x10
- Push-ups - 3x10

2️⃣ Bench press - 4x10,8,6,6 drop 10

3️⃣ Single arm unsupported neutral grip chest press - 4x10-12 each side 

4️⃣ SUPERSET
- Incline chest press (machine or DB) - 4x12,10,8,8
- Triceps DB overhead press - 4x12

5️⃣ Tricep dips (3s eccentric) - 4x5-6

6️⃣ SUPERSET
- Incline DB chest fly - 3x12-15
- Single arm rope triceps extensions - 3x10-12 each side

Med ball slam

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Push day warm up

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

Single arm unsupported neutral grip chest press

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

Seated overhead tricep extension

Superset 1

Tricep dips (3s eccentric)

Low incline DB chest fly

Single arm rope triceps extensions

Superset 2

CHEST & TRIS

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)

CHEST & TRIS

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