Name: Playbook - Raquel Santos - UPPER BODY PUSH
Uploaded: 2023-12-22T05:10:15.955Z
Duration: 60 min
Description: UPPER BODY PUSH

1️⃣ SUPERSET 
- Standing DB shoulder press - 1x15, 3x12
- Decline push ups - 4x10-12

2️⃣ SUPERSET 
- Plate front raise - 3x15
- One arm cable lateral raise - 3x12 each side 

3️⃣ SUPERSET 
- Incline bench press - 4x12,10,8,8 (increasing weight)
- Chest supported 3 way raises - 4x8-10

4️⃣ SUPERSET 
- Bench dips - 3x15
- Dead stop seated lateral raises - 3x15

5️⃣ SUPERSET 
- Triceps pushdowns - 3x12
- Face pulls - 3x15

- Standing DB shoulder press - 1x15, 3x12
- Decline push ups - 4x10-12

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

Decline push ups

Superset 1

- Plate front raise - 3x15
- One arm cable lateral raise - 3x12 each side

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

One arm cable lateral raise

Superset 2

- Incline bench press - 4x12,10,8,8 (increasing weight)
- Chest supported 3 way raises - 4x8-10

- 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

Chest supported 3 way raises

Superset 3

- Bench dips - 3x15
- Dead stop seated lateral raises - 3x15

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Dead stop seated lateral raises

Superset 4

- Triceps pushdowns - 3x12
- Face pulls - 3x15

Tricep pushdown

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

UPPER BODY PUSH

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