Name: Playbook - Raquel Santos - HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris)
Uploaded: 2023-02-26T01:13:09.849Z
Duration: 45 min
Description: HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris)

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)

Lying dumbbell internal tricep extensions

Circuit

HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris)

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)

DELTS & BIS (GYM)

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)

Kate Spaschak 

PUSH DAY (CHEST/SHOULDERS/TRIS)

PULL DAY (BACK/REAR DELTS/BIS)

Awesome workout and downloading for later

Denise

HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris)

More workouts from Raquel Santos