Name: Playbook - Raquel Santos - DELTS & ARMS
Uploaded: 2024-03-21T05:32:58.925Z
Duration: 70 min
Description: DELTS & ARMS

9.15.23

1️⃣ Superset
- Barbell RDL high pull - 4-5x6
- DB shoulder press - 4-5x6

2️⃣ Superset 
- Seated DB bicep curl - 4-5x8
- Weighted bench tricep dips - 4-5x10

3️⃣ Superset
- Double cable bent forward bicep curls - 3-4x8
- Double cable lateral raises - 3-4x10

4️⃣ Superset
- Standing cable rope overhead Y raise - 3x10
- Single arm cable bent forward tricep kickbacks- 3x8 each side

5️⃣ Superset 
- Single arm incline bench concentration curls - 3x10,8,6 each side
- Single arm recline scaption raise - 3x12,10,8 each side 
(try to increase weight each set as reps decrease)

Barbell RDL high pull

Standing DB shoulder press

Superset 1: Delts & More Delts

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

- Place your hands on the front edge of the bench just outside hips
- Place your feet on another bench in front of you and a weight plate on your lap
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Weighted bench dips

Superset 2: Bis & Tris

Double cable bent forward bicep curls

Don’t lower handles all the way down after each rep, keep slight tension the entire set

Double cable lateral raise

Superset 3: Bis & Lateral Delts

Standing cable rope overhead Y raise

Single arm cable bent forward tricep kickbacks

Superset 4: Front Delts & Tris

Single arm incline bench concentration curls

Single arm incline scaption raise

Superset 5: Bis & Delts

DELTS & ARMS

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

W2: QUADS & GLUTES

FULL BODY (At-Home Friendly)

25-Min Yoga Sculpt n' Flow

FRIDAY: SHOULDERS & ARMS

THURSDAY: GLUTES & HAMMIES

MONDAY: QUADS & GLUTES

TUESDAY: BACK & BIS

WEDNESDAY: CHEST/SHOULDERS/TRIS

POSTERIOR CHAIN DAY (Back/Glutes/Hammies)

QUAD FOCUSED LOWER BODY

UPPER BODY PUSH (Chest/Shoulders/Tris)

GLUTE FOCUSED LOWER BODY

FULL BODY FRIDAY (At-Home HIIT Circuit)

LEG DAY 2 (Quad Focused At Home)

CORE FINISHER

XMAS FULL BODY WORKOUT (Legs, Glutes, Shoulders, Back)

FULL BODY FRIDAY

LEG DAY 1 (Hammy/Glute Focused)

GLUTES/SHOULDERS/CORE

UPPER BODY PULL

LEG DAY (Quad Focused)

FULL BODY

UPPER BODY PUSH (Home or Gym)

LEGS & BACK

LOWER BODY 2 (Quad Focused)

YOGA BODY SCULPT (DB/BW ONLY)

FULL BODY KB CIRCUIT

LOWER BODY 1

GLUTES/SHOULDERS/CORE (At-Home Friendly)

UPPER BODY PULL (Back/Rear Delts/Bis)

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

AT-HOME LOWER BODY (Quads/Glutes/Hammies)

DELTS & ARMS

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