Name: Playbook - Raquel Santos - UPPER BODY (CHEST/BACK/SHOULDERS) 7/19
Uploaded: 2024-03-21T05:32:58.411Z
Duration: 75 min
Description: UPPER BODY (CHEST/BACK/SHOULDERS) 7/19

1️⃣ Bench press - 5x12,10,8,6,6

2️⃣ Deadlift- 4x10,8,8,8

3️⃣ SUPERSET 
- Incline DB bench press - 3x12,10,8
- One arm bent over row - 3x10,8,6 each side 

4️⃣ SUPERSET 
- Bradford press - 3-4x8
- Lat Pulldown - 3-4x12

5️⃣ SUPERSET 
- Sir Charles lateral raise - 3x10
- Flat bench DB chest fly - 3x12

6️⃣ (OPTIONAL) FINISHER
- Alternating snatch - 3x16 total (8 each side)
- Med ball slam burpees - 3x8

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Incline DB bench press - 3x12,10,8
- One arm bent over row - 3x10,8,6 each side

Incline dumbbell bench press

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm dumbbell rows

SUPERSET 1

- Bradford press - 3-4x8
- Lat Pulldown - 3-4x12

Bradford press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

SUPERSET 2

- Sir Charles lateral raise - 3x10
- Flat bench DB chest fly - 3x12

Sir Charles lateral raise

Flat bench DB chest flyes

SUPERSET 3

- Alternating snatch - 3x16 total (8 each side)
- Med ball slam burpees - 3x8

UPPER BODY (CHEST/BACK/SHOULDERS) 7/19

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