Name: Playbook - Raquel Santos - CHEST/SHOULDERS/TRIS (GYM)
Uploaded: 2024-03-21T05:32:59.102Z
Duration: 75 min
Description: CHEST/SHOULDERS/TRIS (GYM)

11.9.23

1️⃣ Superset 1
- Tricep dips (assisted or bench dips) - 3x8-12
- Push-ups- 3x10-12 *modification: knee push-ups 

2️⃣ Front/lateral raise combo - 4x10 

3️⃣ Superset 2
- DB bench press - 4x5-6
- Seated lateral raise - 4x10-12

4️⃣ Superset 3
- Seated Arnold press - 4x6-8
- Seated single DB front raise - 4x10-12

5️⃣ Tricep Triset
- Cable rope overhead tricep extensions - 3x12-15
- Cable rope tricep pushdowns - 3x12-15
- Diamond/tricep push-ups 3x8-10

6️⃣ Superset
- Half kneeling single arm shoulder press - 3x8-10 each side
- Single arm DB tricep kickback - 3x12-15 each side

*Optional Finisher*
Incline bench plate Sven press - 2x60s

Tricep dip (assisted or bench dips)

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

*modification: knee push-ups

Push-ups

Superset 1

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell front/lateral raise combo

- 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

Seated dumbbell lateral raise

Superset 2

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

Seated single dumbbell front raise

Superset 3

Cable rope overhead tricep extensions

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Diamond/tricep push-ups

Tricep Triset

- On one knee, other leg bent at 90 degrees in front of your body
- Hold dumbbell at shoulder on same side as knee grounded
- Press weight straight overhead

Half kneeling dumbbell shoulder press

Single arm dumbbell tricep kickback

Superset 5

*Optional Finisher* Incline bench plate Sven press

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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