Name: Playbook - Raquel Santos - CHEST/SHOULDERS/TRIS (Gym)
Uploaded: 2024-01-12T06:41:20.220Z
Duration: 70 min
Description: CHEST/SHOULDERS/TRIS (Gym)

WEDNESDAY: CHEST/SHOULDERS/TRIS
W1/D3

Core Activation:
- Banded Deadbug - 2-3x15 each side
- Reverse crunches - 2-3x15-20

1. Incline bench press - 3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

2. Single arm flat bench chest press - 4x10 each side

3. Arnold press - 5x20,15,12,10,8 *Increase weight as reps decrease 

4a. Incline chest flyes - 4x12
4b. Lateral raises - 4x12

5. Paused tricep dips - 6x5

Banded Deadbugs

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Core Activation

3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets
*Modification: Incline DB bench press 

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

Single arm DB chest press

Increase weight as reps decrease

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

Seated Arnold press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Superset

Tricep dip (assisted or bench dips)

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

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)

CHEST/SHOULDERS/TRIS (GYM)

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)

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