Name: Playbook - Raquel Santos - W2: CHEST/SHOULDERS/TRIS
Uploaded: 2024-01-18T15:51:50.668Z
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: Shoulders & Arms

W3: Back & Bis

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

W2: BACK/BIS (At-Home Friendly)

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

W2: CHEST/SHOULDERS/TRIS

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