Name: Playbook - Raquel Santos - WEDNESDAY: CHEST/SHOULDERS/TRIS
Uploaded: 2024-03-21T05:32:59.252Z
Duration: 70 min
Description: WEDNESDAY: CHEST/SHOULDERS/TRIS

WEDNESDAY: CHEST/SHOULDERS/TRIS
W1/D3

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

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

2. Single arm flat bench chest press - 4x10 each side

3. Arnold press - 5x20,15,12,10,8 *Increase weight as reps decrease 

4a. Incline chest flyes - 4x12
4b. Lateral raises - 4x12

5. Paused tricep dips - 6x5

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)

Single arm DB chest press

Increase weight as reps decrease

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Superset

Tricep dip (assisted or bench dips)

WEDNESDAY: 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: 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

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)

WEDNESDAY: CHEST/SHOULDERS/TRIS

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