Name: Playbook - Raquel Santos - CHESTICLES & TRIS (Wed 12/28)
Uploaded: 2024-03-21T05:32:58.653Z
Duration: 60 min
Description: CHESTICLES & TRIS (Wed 12/28)

1️⃣ SUPERSET
- Bench press - 5x10,6,4,4,10
- Plank - 5x45-60s

2️⃣ KB or DB neutral grip bridged floor press - 10x10 (30s rest in between sets)

3️⃣ SUPERSET
- Incline bench press - 4x12,10,8,8
- Reverse incline DB underhand front raise - 4x12

4️⃣ SUPERSET
- Single arm bent over cable fly (high to low) - 3x8-10
- Cable straight bar tricep pushdowns - 3x12

5️⃣ SUPERSET
- KB deficit push ups - 3-4x10
- KB deficit dips - 3-4x10

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Superset 1

KB or DB neutral grip bridged floor press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

Reverse incline DB underhand front raise

Superset 2

Single arm bent over cable fly (high to low)

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Superset 3

KB deficit push-ups

KB deficit dips

Superset 4

CHESTICLES & TRIS (Wed 12/28)

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 12/28)

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