Name: Playbook - Raquel Santos - UPPER BODY 9/20
Uploaded: 2024-03-21T05:32:58.504Z
Duration: 70 min
Description: UPPER BODY 9/20

WARM UP:
- Pull ups (assisted or regular) - 4x8
- Push up shoulder taps - 4x30s

1️⃣ Low to high cable chest fly - 2x10-12

2️⃣ Cable chest fly - 2x10-12

3️⃣ High to low chest fly - 2x10-12

4️⃣ SUPERSET 
- Incline bench press - 4x8
- Recline lateral to front raise - 4x12

5️⃣ Chest supported double arm rows - 4x12

6️⃣ TRISET
- Barbell Skullcrushers - 4x12,10,8,6
- Barbell close grip bench press - 4xfailure
- Feet elevated bench dips - 4x12

Pull up (assisted or regular)

Push up shoulder taps

WARM UP

Low to high cable chest fly

Cable chest flyes

High to low chest fly

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

Recline front to lateral raises

SUPERSET

Chest supported double arm rows

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Start by lying down with hands close together on the EZ-bar
- Lower the bar down toward your chest
- Extend your arms straight back up

EZ-bar close grip bench press

Feet elevated bench dips

TRISET

UPPER BODY 9/20

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

UPPER BODY 9/20

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