Name: Playbook - Raquel Santos - CHEST/SHOULDERS/TRIS (GYM)
Uploaded: 2023-10-19T22:50:37.926Z
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: 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)

UPPER BODY PULL

UPPER BODY PUSH (Home or Gym)

UPPER BODY PULL (Back/Rear Delts/Bis)

UPPER PUSH (Chest/Shoulders/Tris)

UPPER PULL (Back/Rear Delts/Bis)

BACK/SHOULDERS/BIS (GYM)

UPPER BODY (HOME)

DELTS & BIS (GYM)

UPPER BODY PUSH (At-Home Friendly)

UPPER BODY FOCUSED (At-Home Friendly)

DELTS & TRIS

UPPER BODY MOBILITY WARM UP/ACTIVATION

DELTS & ARMS

Delts & Arms (tricep focused)

Upper Push (Chesticles/Shoulders/Tris)

Push Day (Chest/Shoulders/Tris) 3/1/23

Pull Day (Back/Bis/Core) 2/28/23

Back/Chest/Core

Back & Shoulders

BACK & SHOULDERS

Chest & Shoulders

Back & Core

Back Day

Back Day 2

30 Min At Home Shoulders & Arms

SHOULDERS & ARMS 💪

HOTEL GYM PULL DAY (Back & Bis)

HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris)

Kate Spaschak 

PUSH DAY (CHEST/SHOULDERS/TRIS)

PULL DAY (BACK/REAR DELTS/BIS)

Awesome workout and downloading for later

Denise

CHEST/SHOULDERS/TRIS (GYM)

More workouts from Raquel Santos