Name: Playbook - Raquel Santos - W2: CHEST/SHOULDERS/TRIS
Uploaded: 2024-03-21T05:32:59.281Z
Duration: 70 min
Description: W2: CHEST/SHOULDERS/TRIS

W2: CHEST/SHOULDERS/TRIS
W2/D3

Core Activation: 
- Banded Deadbug x15 each side
- Reverse crunches x15-20
(2-3x)

1. Incline bench press (barbell or DBs) - 3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

2a. Single arm decline corkscrew press - 4x8 each side
2b. Overhead lateral raises- 4x15-20

3. Z press (barbell or DBs) - 5x12,10,8,6,4 *Increase weight as reps decrease

4. Double cable bent over chest fly - 4x10-12

5. Double cable criss cross tricep extensions - 4-5x10

Banded Deadbugs

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Core Activation

3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets
*Modification: Incline DB bench press 

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

Decline single arm corkscrew press

Overhead lateral raises

Superset

Z press

Double cable bent over chest flyes

Double cable criss cross tricep extensions

W2: CHEST/SHOULDERS/TRIS

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: 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)

W2: CHEST/SHOULDERS/TRIS

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