Name: Playbook - Raquel Santos - DELTS & TRIS
Uploaded: 2024-03-21T05:32:58.939Z
Duration: 75 min
Description: DELTS & TRIS

9.20.23

1️⃣ Military press - 5x6 
*do 1-2 warm up sets before 5 working sets

2️⃣ Superset (Delts)
- Seated bent over barbell face pull - 4x6-8
- Around the worlds - 4x10-12

3️⃣ Superset (Triceps)
- DB Skullcrushers - 3-4x8
- Single arm half kneeling cross body tricep extensions - 3-4x10 each side

4️⃣ Triset (Delt Smasher)
- Double cable bent forward Y raise - 3x10-12
- Single arm chest supported lateral raise - 3x10-12 each side
- Alternating DB front raises - 3x10-12 each side

5️⃣ Optional Finisher 
3-4 rounds of the following…
- 2-3 min run on treadmill (or .25 miles)
- 10-12 (each side) Single arm KB clean and press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

Seated bent over barbell face pull

Around the worlds

Superset (Delts)

Dumbbell Skullcrusher

Single arm half kneeling cross body tricep extensions

Superset (Triceps)

Double cable bent forward Y raise

Single arm chest supported lateral raise

Alternating dumbbell front raise

Triset (Delt Smasher)

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

Single arm KB clean and press

Optional finisher

DELTS & TRIS

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 & TRIS

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