Name: Playbook - Raquel Santos - DELTS & BIS (GYM)
Uploaded: 2023-09-29T21:22:42.837Z
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: 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)

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

Chest & 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

DELTS & BIS (GYM)

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