Name: Playbook - Raquel Santos - DELTS & BIS (GYM)
Uploaded: 2024-03-21T05:32:58.969Z
Duration: 75 min
Description: DELTS & BIS (GYM)

9.29.23

1️⃣ RDL High Pull - 5x6
*do 1-2 warm up sets before 5 working sets

2️⃣ See saw Z press - 4x25 reps or 1x100 reps split up how you choose 

3️⃣ Superset 1 
- Squat w/mini band shoulder abduction to burpee - 3x15
- Med ball slams - 3x20

4️⃣ Superset 2: Biceps 💪 
- Preacher curl - 3-4x12
- Seated single arm hammer curl w/Iso Hold - 3-4x8 each side 

5️⃣ Superset 3: Delts 
- Double cable lateral raises - 3-4x10 (optional: drop weight on last set and go til failure)
- Seated single arm front raises w/Iso Hold - 3-4x8 each side 

*Optional Finisher* (2-3 sets)
- Low squat DB preacher curl to underhand front raise x12
- DB single leg v-up x12 each side

RDL High Pull

See saw Z press

Squat w/mini band shoulder abduction to burpee

Med ball slams

Superset 1

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

Seated single arm hammer curl w/Iso Hold

Superset 2: Biceps 💪 (3-4 sets)

3-4x10 (optional: drop weight on last set and go til failure)

Double cable lateral raises

Seated single arm front raises w/Iso Hold

Superset 3: Delts (3-4 sets)

Low squat DB preacher curl to underhand front raise

DB single leg v-up

*Optional Finisher* (2-3 sets)

DELTS & BIS (GYM)

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 & BIS (GYM)

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