Name: Playbook - Raquel Santos - HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris) 6/8
Uploaded: 2024-03-21T05:32:58.286Z
Duration: 45 min
Description: HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris) 6/8

1️⃣ Arnold press - 12,10,3x8

2️⃣ SUPERSET
- Lateral raise - 20,15,12,10,8 *increasing weight each set*
- Single arm clean & press - 4x8-10 each side 

3️⃣ CIRCUIT
- Push up into 4 mountain climbers - 3x45s
- Single DB skullcrusher - 3x12-15
- Alternating iso hold floor press (legs in tabletop) - 3x20 (10 each side)
- Lying DB internal triceps extensions - 3x12-15

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Lateral raise - 20,15,12,10 *increasing weight each set*
- Single arm clean & press - 4x8-10 each side

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Clean the dumbbell up to your shoulders
- Press dumbbell up overhead
- Switch hands and repeat with opposite hand

Dumbbell single arm clean and press

Superset

- Push up into 4 mountain climbers - 3x45s
- Single DB skullcrusher - 3x12-15
- Alternating iso hold floor press (legs in tabletop) - 3x20 (10 each side)
- Lying DB internal triceps extensions - 3x12-15

Push up to 4 mountain climbers

Single Dumbbell skullcrusher

Alternating iso hold floor press (legs in tabletop)

HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris) 6/8

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