Name: Playbook - Raquel Santos - UPPER BODY PUSH
Uploaded: 2023-02-26T01:13:09.978Z
Duration: 60 min
Description: UPPER BODY PUSH

(Chest/Shoulders/Triceps)

1️⃣ SUPERSET
- Cable Chest Fly - 3x10-12
- Push-ups - 3x10-12
2️⃣ SUPERSET
- Cable Upright Row - 3x10-12
- Single Arm Tricep Rope Extension - 3x8–10 each side 
3️⃣ SUPERSET
- DB Shoulder or Arnold Press  - 4x12,10,8,8
- Chest Supported 3 Way Raise - 4x8-10
4️⃣ SUPERSET
- Lateral raises - 3-4x12
- DB or Cable Tricep Overhead Extension - 3-4x10

Cable chest flyes

Push up

Superset 1

Cable rope upright row

Single arm cable cross body triceps extensions

Superset 2

- 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

Chest supported 3 way raises

Superset 3

DB lateral raises

Cable rope overhead triceps extension

Superset 4

UPPER BODY PUSH

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 PUSH (At-Home Friendly)

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

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