Name: Playbook - Raquel Santos - CHEST FOCUSED UPPER BODY 5/14
Uploaded: 2024-03-21T05:32:58.230Z
Duration: 65 min
Description: CHEST FOCUSED UPPER BODY 5/14

CHEST FOCUSED UPPER BODY 5/14

1️⃣ SUPERSET:
- Push ups - 4x10
- Incline dumbbell chest press - 4x10

*Optional in-betweener: 
Burpee pull ups - either 2x5 or 1x10

2️⃣ SUPERSET:
- Bench press drop set - 4x8, drop weight 30-50% and do 8-10 more
- Seated cable chest flyes - 4x12

*Optional in-betweener: 
Burpee pull ups - either 2x5 or 1x10

3️⃣ SUPERSET: 
- Cable Gironda row drop set - 3x8, drop weight 30-50% and do 8-10 more
- Bent over back flyes - 3x12

*Optional in-betweener: 
Burpee pull ups - either 2x5 or 1x10

4️⃣ SUPERSET: 
- Unsupported Hex press (using one dumbbell) - 3x12,10,8 (increasing weight)
- Unsupported lat pullover (using one dumbbell) - 3x12,10,8 (increasing weight)

- Push ups - 4x10
- Incline dumbbell chest press - 4x10

Push up

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

Superset 1

Burpee pull ups

- Bench press drop set - 4x8, drop weight 30-50% and do 8-10 more
- Seated cable chest flyes - 4x12

Bench press drop set

Seated cable chest flyes

Superset 2

- Cable Gironda row drop set - 3x8, drop weight 30-50% and do 8-10 more
- Bent over back flyes - 3x12

Cable gironda rows drop set

Bent over back flyes

Superset 3

- Unsupported Hex press (using one dumbbell) - 3x12,10,8 (increasing weight)
- Unsupported lat pullover (using one dumbbell) - 3x12,10,8 (increasing weight)

CHEST FOCUSED UPPER BODY 5/14

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