Name: Playbook - Raquel Santos - SHOULDERS & ARMS 💪
Uploaded: 2023-02-26T01:13:09.806Z
Duration: 50 min
Description: SHOULDERS & ARMS 💪

SHOULDERS & ARMS 💪 
5/25

1️⃣ Superset 
- Band pull aparts - 4x20
- Arnold press - 4x10

2️⃣ Barbell Z Press - 6x6 (30s rest between sets)

3️⃣ Superset 
- Dumbbell bicep curl drop set - 3x5, drop weight and do 10 more
- Cross body hammer curl - 3x10 each arm

4️⃣ Superset
- Triceps pushdown drop set - 3x5, drop weight and do 10 more
- Single arm overhead triceps extension- 3x12 each arm

- Band pull aparts - 4x20
- Arnold press - 4x10

Band pull apart

- 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

Superset

Barbell Z Press

- Dumbbell bicep curl drop set - 3x5, drop weight and do 10 more
- Cross body hammer curl - 3x10 each arm

Dumbbell bicep curl drop set

Cross body hammer curl

Biceps Superset

- Triceps pushdown drop set - 3x5, drop weight and do 10 more
- Single arm overhead triceps extension- 3x12 each arm

Triceps pushdown drop set

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell single arm overhead tricep extension

Triceps superset

SHOULDERS & ARMS 💪

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

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 💪

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