Name: Playbook - Raquel Santos - Chest & Shoulders
Uploaded: 2023-02-26T01:13:09.713Z
Duration: 55 min
Description: Chest & Shoulders

Main Lifts: 
Push Press - 10 min EMOM - 5 reps *Optional: plank 30s after the 5 push presses

AMRAP Circuit: 40 mins
Bridged Floor Press x10
Standing Arnold Press x12
Single Arm Iso Hold Lateral Raise x10 each side
Devil’s Press x6
Med Ball Slam Burpees x30s

Barbell Push Press

Bridged Floor Press x10
Standing Arnold Press x12
Single Arm Iso Hold Lateral Raise x10 each side
Man Makers x5
Med Ball Slam Burpees x30s

Bridged Neutral Grip Floor Press

Standing Arnold Press

Single Arm Iso Hold Lateral Raise

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Dumbbell Man Makers

Med Ball Slam Burpees

40 Min AMRAP Push Circuit

Chest & Shoulders

W3: Shoulders & Arms

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

CHEST/SHOULDERS/TRIS (Gym)

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

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

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