Name: Playbook - Raquel Santos - PUSH DAY (CHEST/SHOULDERS/TRIS) 1
Uploaded: 2023-12-22T05:10:15.889Z
Duration: 65 min
Description: PUSH DAY (CHEST/SHOULDERS/TRIS) 1

1️⃣ SUPERSET 1 
- Smith Machine or Barbell shoulder press - 4x8
- Push ups - 4x10

2️⃣ SUPERSET 2 
- Single arm DB Z press (neutral grip) - 4x8 each side
- KB sumo deadlift high pull - 4x12

3️⃣ SUPERSET 3 
- Single arm DB chest press - 4x10 each side
- Flat bench DB chest flyes - 4x12

4️⃣ SUPERSET 4 
- DB skullcrusher - 4x12
- Cable straight bar tricep pushdowns- 4x15

5️⃣ (OPTIONAL) FINISHER
- Devil’s press - 3x10
- Ball slams - 3x15

- Smith Machine or Barbell shoulder press - 4x8
- Push ups - 4x10

Smith machine shoulder press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Superset 1

- Single arm DB Z press (neutral grip) - 4x8 each side
- KB sumo deadlift high pull - 4x12

Single arm DB Z press

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement

Kettlebell sumo high pull

Superset 2

- Single arm DB chest press - 4x10 each side
- Flat bench DB chest flyes - 4x12

Single arm DB chest press

Flat bench DB chest flyes

Superset 3

- DB skullcrushers - 4x12
- Cable straight bar tricep pushdowns- 4x15

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Superset 4

- Devil’s press - 3x10
- Ball slams - 3x15

- Begin feet shoulder width, bring dumbbells to the ground and jump your feet back
- Lower your body to the floor
- Jump your feet forward and swing the dumbbells from between your legs to straight up overhead
- Repeat

PUSH DAY (CHEST/SHOULDERS/TRIS) 1

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