Name: Playbook - Raquel Santos - W3: Shoulders & Arms
Uploaded: 2024-03-21T05:32:59.309Z
Duration: 75 min
Description: W3: Shoulders & Arms

W3: Shoulders & Arms
W3/D5

*Core Activation:
- Kneeling banded woodchops x15 each side
- Bicycles x30
(2-3x)

1. Seated DB overhead press - 3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

2a. Neutral grip single arm Z press - 4x6-8 each side
2b. Tricep push-ups - 4x10-12 *modification: knee tricep push-ups 

3. Seated alternating hammer curls - 5x16,12,10,8,6 *increase weight as reps decrease 

4a. Decline bench alternating skullcrushers - 5x16,12,10,8,6 *increase weight as reps decrease 
4b. Decline bench dumbbell pullover sit up - 5x15,12,10,8,6
*increase weight as reps decrease 

5. Seated 1.5 rep lateral raises - 6x5 w/10s hold on last rep

Kneeling banded woodchops

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Core Activation

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Single arm neutral grip Z press

10-12 reps
- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

*modification: do from knees

Diamond push ups

Superset

5x16,12,10,8,6 total reps *increase weight as reps decrease

Seated alternating hammer curls

Decline bench alternating skullcrushers

Use one of the dumbbells from exercise one

Decline bench pullover sit ups

- Raise dumbbells out to the side to shoulder height
- Lower all the way down, come halfway up, then lower dumbbells down 
- Repeat for 5 reps 
- 10s hold on last rep

Seated 1.5 rep lateral raises

W3: Shoulders & Arms

W3: Optional Full Body (At-Home Friendly)

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

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)

W3: Shoulders & Arms

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