Name: Playbook - Raquel Santos - UPPER BODY PUSH (Home or Gym)
Uploaded: 2024-03-21T05:32:59.197Z
Duration: 60 min
Description: UPPER BODY PUSH (Home or Gym)

UPPER BODY PUSH (Home or Gym)
Tues 12.12.23

1. Superset: 
- Bridged floor press - 4x15-20 (if going lighter at home) or 4x6 (if going heavier at gym)
- Sit up alternating toe touches - 4x12-15

2. Incline Arnold press - 10x5-10 (with 10s rest in between) 
*If at home, do 10x10 with medium weights; if at gym, do 10x5 with heavy weights)

3. Superset: 
- Single arm pronated grip incline DB chest flyes - 3x12 each side 
- Neutral grip incline DB chest flyes - 3x20

4. Superset: 
- Seated DB hex overhead press - 3x12-15
- DB front/lateral raise combo - 3x10-12

5. Superset: 
- Flat bench supine tricep kickbacks - 3-4x15 
- French press - 3-4x20

Bridged dumbbell floor press

DB sit up to alternating toe touches

Superset

Incline Arnold press

Single arm pronated grip incline DB chest flyes

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

Seated dumbbell hex overhead press

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell front/lateral raise combo

Flat bench supine tricep kickbacks

French press

Superset (3-4 sets)

UPPER BODY PUSH (Home or Gym)

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

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 (Home or Gym)

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