Name: Playbook - Raquel Santos - UPPER BODY PUSH (At-Home Friendly)
Uploaded: 2023-09-28T03:46:52.754Z
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: Shoulders & Arms

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

CHEST/SHOULDERS/TRIS (Gym)

BACK & BIS (Gym)

SHOULDERS & ARMS (Gym)

UPPER BODY PUSH (Chest/Shoulders/Tris)

UPPER BODY PULL

UPPER BODY PUSH (Home or Gym)

UPPER BODY PULL (Back/Rear Delts/Bis)

UPPER PUSH (Chest/Shoulders/Tris)

UPPER PULL (Back/Rear Delts/Bis)

CHEST/SHOULDERS/TRIS (GYM)

BACK/SHOULDERS/BIS (GYM)

UPPER BODY (HOME)

DELTS & BIS (GYM)

UPPER BODY FOCUSED (At-Home Friendly)

DELTS & TRIS

UPPER BODY MOBILITY WARM UP/ACTIVATION

DELTS & ARMS

Delts & Arms (tricep focused)

Upper Push (Chesticles/Shoulders/Tris)

Push Day (Chest/Shoulders/Tris) 3/1/23

Pull Day (Back/Bis/Core) 2/28/23

Back/Chest/Core

Back & Shoulders

BACK & SHOULDERS

Chest & Shoulders

Back & Core

Back Day

Back Day 2

30 Min At Home Shoulders & Arms

SHOULDERS & ARMS 💪

HOTEL GYM PULL DAY (Back & Bis)

HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris)

Kate Spaschak 

PUSH DAY (CHEST/SHOULDERS/TRIS)

PULL DAY (BACK/REAR DELTS/BIS)

Awesome workout and downloading for later

Denise

UPPER BODY PUSH (At-Home Friendly)

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