Name: Playbook - Raquel Santos - Chest & Shoulders 2
Uploaded: 2023-12-22T05:10:15.956Z
Duration: 65 min
Description: Chest & Shoulders 2

1️⃣ Bench Press - 5x3-5 reps

2️⃣ Seated Shoulder Press - 4x6-8 reps

3️⃣ SUPERSET: 
- Pec Deck - 4x10
- Alternating Unsupported DB Chest Press - 4x16 reps (8 each side)

4️⃣ SUPERSET:
- Lateral Raise Drop Set - 4x10 reps, drop 10 reps
- Seated Overhead Crescent Press - 4x12

5️⃣ FINISHER: 
- Bridged Floor Press - 2-3x60s
- Barbell High Pull - 2-3x30s

- 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

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Pec Deck - 4x10
- Alternating Unsupported DB Chest Press - 4x16 reps (8 each side)

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

Alternating Unsupported DB Chest Press

Superset 1

- Lateral Raise Drop Set - 4x10 reps, drop 10 reps
- Seated Overhead Crescent Press - 4x12

- 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

Seated Overhead Crescent Press

Superset 2

- Bridged Floor Press - 2-3x60s
- Barbell High Pull - 2-3x30s

Chest & Shoulders 2

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