Name: Playbook - Raquel Santos - FRIDAY: SHOULDERS & ARMS
Uploaded: 2024-03-21T05:32:59.265Z
Duration: 70 min
Description: FRIDAY: SHOULDERS & ARMS

SHOULDERS & ARMS
W1/D5

*Core Activation:
- Kneeling banded woodchops x15 each side
- Bicycle crunches x30
(2-3x)

1. Seated DB overhead press - 3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

2a. Leaning single arm lateral raise - 4x12 each side 
2b. Alternating single arm Arnold press - 4x20 total

3. Preacher curls - 5x20,15,12,10,8 *Increase weight as reps decrease

4. Bridged dumbbell Skullcrushers - 5x20,15,12,10,8 *Increase weight as reps decrease

5a. Bent over dumbbell Y raise - 3x12
5b. Bench dips - 3x15

Kneeling banded woodchops

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Core Activation

3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

Seated dumbbell shoulder press

Leaning single arm lateral raises

Alternating single arm Arnold press

Superset

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine (or cable) preacher curls

Bridged dumbbell Skullcrushers

-  From a seated position with a neutral spine and chest towards the floor
- With a dumbbell in each hand flex shoulders in a Y motion

Seated bent over dumbbell Y raises

- Place your hands on the front edge of the bench just outside hips
- 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

Bench dips

FRIDAY: SHOULDERS & 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

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)

FRIDAY: SHOULDERS & ARMS

More workouts from Raquel Santos