Name: Playbook - Raquel Santos - SHOULDERS & ARMS (Gym)
Uploaded: 2024-01-12T06:39:44.692Z
Duration: 70 min
Description: SHOULDERS & ARMS (Gym)

SHOULDERS & ARMS
W1/D5

*Core Activation:
- Kneeling banded woodchops x15 each side
- Bicycle crunches x30
(2-3x)

1. Seated DB overhead press - 3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

2a. Leaning single arm lateral raise - 4x12 each side 
2b. Alternating single arm Arnold press - 4x20 total

3. Preacher curls - 5x20,15,12,10,8 *Increase weight as reps decrease

4. Bridged dumbbell Skullcrushers - 5x20,15,12,10,8 *Increase weight as reps decrease

5a. Bent over dumbbell Y raise - 3x12
5b. Bench dips - 3x15

Kneeling banded woodchops

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Core Activation

3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

Seated dumbbell shoulder press

Leaning single arm lateral raises

Alternating single arm Arnold press

Superset

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine (or cable) preacher curls

Bridged dumbbell Skullcrushers

-  From a seated position with a neutral spine and chest towards the floor
- With a dumbbell in each hand flex shoulders in a Y motion

Seated bent over dumbbell Y raises

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

SHOULDERS & ARMS (Gym)

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)

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)

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

Kate Spaschak 

PUSH DAY (CHEST/SHOULDERS/TRIS)

PULL DAY (BACK/REAR DELTS/BIS)

Awesome workout and downloading for later

Denise

SHOULDERS & ARMS (Gym)

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