Name: Playbook - Raquel Santos - QUADS & CHEST (GYM)
Uploaded: 2024-03-21T05:32:58.979Z
Duration: 70 min
Description: QUADS & CHEST (GYM)

10.5.23

1️⃣ Front squat - 5x6 
*do 1-2 warm up sets before 5 working sets
Or OPTIONAL:
- 3x4-6 Front squats
- 3x6-8 Back squats

2️⃣ Superset 1
- Flat DB bench press - 4x6-8
- DB split squat - 4x8 each side

 3️⃣ Superset 2
- Reverse grip incline bench press - 3-4x8
- Weighted jump squats - 3-4x15

4️⃣ Superset 3
- Single Leg press - 3x8 each side 
- Reverse hack step ups - 3x8-10 each side (modification/alternative: DB step ups)

5️⃣ Superset 4
- Leg extension - 2-3x10 reps, drop 30-50% + 8-10 more reps 
- Push-ups - 2-3x12-15

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

DB split squat

Superset 1

Reverse grip incline bench press

- Hold two weights by your sides 
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

Superset 2 (3-4 sets)

Single leg press

Reverse hack step ups

Superset 3

3x10 reps, drop weight by 30-50% and do 8-10 more reps

Leg extensions drop set

12-15 reps 
(Modification: drop to knees if necessary)

Push up

Superset 4 (2-3 sets)

QUADS & CHEST (GYM)

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)

QUADS & CHEST (GYM)

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