Name: Playbook - Raquel Santos - CHESTICLES & TRIS (WED 12/14)
Uploaded: 2024-03-21T05:32:58.610Z
Duration: 65 min
Description: CHESTICLES & TRIS (WED 12/14)

1️⃣ Barbell bench press - 5x10,8,6,4,4 drop 10

2️⃣ Incline corkscrew press - 1x100 (quick 10-15s breaks when needed)

3️⃣ SUPERSET
- Single arm neutral grip unsupported chest press - 4x6 each side
- Incline DB chest fly - 4x10

4️⃣ SUPERSET
- Chest supported 3-way tricep kickbacks - 3x30 (10 supinated + 10 neutral + 10 pronated) 
- Single arm cable Skullcrusher - 3x10 each side 

5️⃣ FINISHER: tricep pushdowns - 10x5 (10s rest in between)

6️⃣ OPTIONAL: Push up challenge - 1x down & back

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Incline corkscrew press

Single arm neutral grip unsupported chest press

Incline dumbbell chest flyes

Superset 1

Chest supported 3-way tricep kickbacks

Single arm cable Skullcrusher

Superset 2

FINISHER: Tricep pushdowns

Push-up challenge

CHESTICLES & TRIS (WED 12/14)

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

CHESTICLES & TRIS (WED 12/14)

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