Name: Playbook - Raquel Santos - THURS 10/13 - UPPER BODY PUSH
Uploaded: 2024-03-21T05:32:58.560Z
Duration: 60 min
Description: THURS 10/13 - UPPER BODY PUSH

(Chest/Shoulders/Triceps)

1️⃣ SUPERSET
- Cable Chest Fly - 3x10-12
- Push-ups - 3x10-12
2️⃣ SUPERSET
- Cable Upright Row - 3x10-12
- Single Arm Tricep Rope Extension - 3x8–10 each side 
3️⃣ SUPERSET
- DB Shoulder or Arnold Press  - 4x12,10,8,8
- Chest Supported 3 Way Raise - 4x8-10
4️⃣ SUPERSET
- Lateral raises - 3-4x12
- DB or Cable Tricep Overhead Extension - 3-4x10

Cable chest flyes

Push up

Superset 1

Cable rope upright row

Single arm cable cross body triceps extensions

Superset 2

- 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

Chest supported 3 way raises

Superset 3

DB lateral raises

Cable rope overhead triceps extension

Superset 4

THURS 10/13 - UPPER BODY PUSH

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

THURS 10/13 - UPPER BODY PUSH

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