Name: Playbook - Raquel Santos - UPPER BODY PUSH (At-Home Friendly)
Uploaded: 2024-03-21T05:32:58.959Z
Duration: 65 min
Description: UPPER BODY PUSH (At-Home Friendly)

9.26.23

1️⃣ Superset
- Incline bench press - 3x12-15
- Incline chest fly - 3x15-20

2️⃣ Superset
- Arnold press - 3x12-15
- Banded face pulls - 3x20-30

3️⃣ Superset
- Incline skullcrusher - 3x15-20
- Banded one arm tricep kickback - 3x15 each side 

4️⃣ Superset
- Chest supported Cuban press - 3x12-15
- Banded single arm lateral raise - 3x15 each side

5️⃣ Superset
- Half kneeling single arm shoulder press - 3x12-15 each side
- Sit up to alternating toe touches - 3x10-15

- 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

Incline dumbbell chest fly

Superset 1: Chesticles

- 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

Banded face pull

Superset 2: Delts

Incline Skullcrushers

Banded one arm tricep kickbacks

Superset 3: Triceps

Chest supported Cuban press

Banded single arm lateral raise

Superset 4: More Delts

Half kneeling single arm shoulder press

Sit up to alternating toe touches

Superset 5: Core Finisher

UPPER BODY PUSH (At-Home Friendly)

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

W2: QUADS & GLUTES

FULL BODY (At-Home Friendly)

25-Min Yoga Sculpt n' Flow

FRIDAY: SHOULDERS & ARMS

THURSDAY: GLUTES & HAMMIES

MONDAY: QUADS & GLUTES

TUESDAY: BACK & BIS

WEDNESDAY: CHEST/SHOULDERS/TRIS

POSTERIOR CHAIN DAY (Back/Glutes/Hammies)

QUAD FOCUSED LOWER BODY

UPPER BODY PUSH (Chest/Shoulders/Tris)

GLUTE FOCUSED LOWER BODY

FULL BODY FRIDAY (At-Home HIIT Circuit)

LEG DAY 2 (Quad Focused At Home)

CORE FINISHER

XMAS FULL BODY WORKOUT (Legs, Glutes, Shoulders, Back)

FULL BODY FRIDAY

LEG DAY 1 (Hammy/Glute Focused)

GLUTES/SHOULDERS/CORE

UPPER BODY PULL

LEG DAY (Quad Focused)

FULL BODY

UPPER BODY PUSH (Home or Gym)

LEGS & BACK

LOWER BODY 2 (Quad Focused)

YOGA BODY SCULPT (DB/BW ONLY)

FULL BODY KB CIRCUIT

LOWER BODY 1

GLUTES/SHOULDERS/CORE (At-Home Friendly)

UPPER BODY PULL (Back/Rear Delts/Bis)

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

AT-HOME LOWER BODY (Quads/Glutes/Hammies)

UPPER BODY PUSH (At-Home Friendly)

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