Name: Playbook - Raquel Santos - CHEST/SHOULDERS/TRIS (GYM)
Uploaded: 2024-03-21T05:32:59.013Z
Duration: 75 min
Description: CHEST/SHOULDERS/TRIS (GYM)

10.19.23

1️⃣ Superset
- KB deficit push-ups - 3x8-12
- Overhead KB swings - 3x15-20

2️⃣ Paused bench press (DBs or barbell) - 3x3 w/5s pause at bottom
*do 1-2 warm up sets before working sets

3️⃣ Regular bench press (DBs or barbell) - 3x5

4️⃣ Superset
- Paused Arnold press - 4x6-8
- Chest flyes- 4x8-10

5️⃣ Superset
- Double cable incline chest press w/Iso Hold - 3-4x10 each side
- Chest supported Y raise - 3-4x15

6️⃣ Tricep Triset
- Paused double cable tricep extensions - 3x10-12
- Lying plate Skullcrusher - 3x30 (can do as a drop set - e.g., 15 reps with 25 lb plate into 15 reps with 10 lb plate)
- Plate chest press - 3x15

KB deficit push-ups

Overhead KB swing

Warm Up Superset

Pause 5s at the bottom of each rep

Can do with barbell if preferred

Paused dumbbell 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

Paused Arnold press

Incline chest flyes

Superset

Double cable incline chest press w/Iso Hold

Chest supported Y raise

Superset (3-4 sets)

Paused double cable tricep extensions

Can do as a drop set - e.g., 15 reps with 25 lb plate into 15 reps with 10 lb plate

Lying plate Skullcrusher

Plate chest press

Tricep Triset

CHEST/SHOULDERS/TRIS (GYM)

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/TRIS (GYM)

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