Name: Playbook - Raquel Santos - SHOULDERS & CARDIO 9/14
Uploaded: 2024-03-21T05:32:58.492Z
Duration: 90 min
Description: SHOULDERS & CARDIO 9/14

1️⃣ SUPERSET
- Arnold press - 4x12,10,8,8
- Reverse incline DB Y raise - 4x10

2️⃣ SUPERSET 
- Seated DB rear delt fly - 4x12
- Seated face pull - 4x12

3️⃣ SUPERSET 
- DB seated lateral raise - 4x12
- DB standing lateral raise - 4x12 or Til failure
- Band lateral raise - 4x20

4️⃣ SUPERSET
- Single arm seated DB shoulder press - 4x8 each side 
- Single arm front raise into upright row - 4x12 each side 

CARDIO: 30 min incline walk or run

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

Reverse incline DB Y raise

SUPERSET

Seated DB rear delt fly

- Grip the rope with an overhand grip 
- Pull the cable towards your face with elbows flared outward

Seated face pulls - from lat pulldown station

Seated dumbbell lateral raise

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands laterally and up to shoulder height 
- Lower your hands releasing the tension from the band

Resistance band lateral raise

LATERAL RAISE TRISET

Seated single arm shoulder press

Single arm front raise into upright row

- Run at a good pace for you 
- Increase speed and intensity as you progress

SHOULDERS & CARDIO 9/14

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