Name: Playbook - Raquel Santos - QUADS & CHEST
Uploaded: 2024-03-21T05:32:58.922Z
Duration: 75 min
Description: QUADS & CHEST

9.14.23

1️⃣ Front squat - 5x6 
*do 1-2 warm up sets before 5 working sets

2️⃣ Superset 1
- Flat DB bench press - 4x6-8
- Cable assisted pistol squat - 4x8-10 each side (modification: use rope and grab with both hands and/or bench behind to sit on)

3️⃣ Superset 2 
- Leg press - 4x8
- DB walking lunges - 4x20 total 

4️⃣ Superset 3
- Low incline bench neutral grip chest press - 3x12-15
- Pendulum lunge to switch jump lunge - 3x16 total 

5️⃣ Superset 4
- Goblet split squat - 3x10-12 each side
- Low incline single arm DB chest fly - 3x10-12 each side

- 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

Cable assisted pistol squat

Superset 1

Leg Press

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

Superset 2

Low incline bench neutral grip chest press

Pendulum lunge to jump lunge switch

Superset 3

Goblet split squat

Single arm bent over cable chest fly

Superset 4

QUADS & CHEST

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

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