Name: Playbook - Raquel Santos - W3: Shoulders & Arms
Uploaded: 2024-01-25T17:11:48.891Z
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: 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

W3: Shoulders & Arms

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