Name: Playbook - Jake Schultz - 09/28/2022 Chest, Shoulders & Biceps
Uploaded: 2023-12-11T15:29:51.732Z
Duration: 80 min
Description: 09/28/2022 Chest, Shoulders & Biceps

Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

- Turn sideways on the bench 
- Position hand at chest height
- Push handle out, across the front of your body
-Reps are per side

Single arm hammer strength incline press (side facing)

- Holding the Ez-bar (Wider grip) with an underhand grip, keeping a slight bend in your elbows
- Raise the bar forward and up to shoulder height 
-Focus on squeezing hands/elbows together (they won’t move) but you should feel increased tension on pecs and anterior delts
- Lower the bar with control

EZ-bar underhand grip front raise

-Start with a staggered stance with slight forward lean
-Hands about shoulder width on the bar
-Press forward into the bar and up to full extension 
-You can also press inward throughout the movement to engage your chest

Smith machine standing shoulder press

- From an incline position 
- Alternately curl each dumbbell up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell alt. incline bicep curls

SuperSet

- Lay with chest down on an incline bench with shoulder width grip holding straight bar
-Keep arms straight throughout movement 
- While squeezing elbows together (they won’t actually come together) raise the bar up towards ceiling
- Control slowly back to starting position

Incline straight bar front raises

- Hold the v-bar with your palms facing each other
-While squeezing elbows together (contracting chest & anterior delts)
- Raise until head height pausing at the top 
- Lower with a slow controlled motion

V-bar cable front raise

SuperSet 2

- Grab the bar with your palms facing you 
- keeping your chest up
-Elbows should stay above your head
- Curl bar down behind your head
- Pause and return to the starting position

Half-kneel cable overhead biceps curl

-Start in half-kneel position 
- With the pulley set high on the rack
- Pull the rope towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

*focus on engaging rear delts and 
NOT squeezing your shoulder blades together
*think about moving your elbows as far away from each other as possible

Cable rope high face pull

SuperSet 3

09/28/2022 Chest, Shoulders & Biceps

ARMS 01/01/2024

Push/Pull 12/15/2023

Shoulders 12/13/2023

Legs 12/12/2023

Chest & Biceps 12/11/2023

Shoulders & Core/Abs 12/07/2023

Back & Triceps 11/29/2023

Push/Pull Upper Body 11/26/2023

Legs 11/27/2023

Quad focused legs 07/25/2023

Blake

Chest & Shoulders 07/24/2023

Legs 07/23/2023

Back & Triceps 07/21/2023

Chest, Shoulders & Biceps 07/20/2023

Legs 07/19/2023

Push/Pull 07/18/2023

Back & Triceps 07/17/2023

Legs 07/16/2023

I love the shoulder and abs combo! 🙌🏼

Shoulders & Abs 07/15/2023

Back & Biceps 07/14/2023

Chest & Triceps 07/13/2023

Glutes & Hamstrings 07/12/2023

Back & Chest 07/11/2023

Shoulders 07/10/2023

Legs 07/09/2023

Back & Triceps 07/07/2023

Chest & Biceps 07/06/2023

Legs (Quad focused) 07/05/2023

Push/Pull 07/04/2023

Glutes/Hamstrings & Shoulders 07/03/2023

Masoud

Back & Triceps 07/02/2023

Chest & Biceps 06/30/2023

Upper Push/Pull 06/29/2023

Shoulders & Core/Abs 06/28/2023

Tremendous workout today! Jake’s supersets will test your endurance!!💪🏽

Steve 

Chest & Biceps 06/27/2023

Deana

Back & Triceps 06/24/2023

Lower Body Quad Focused 06/23/2023

Chest & Back 06/22/2023

Legs 06/21/2023

Steven

Chest & Biceps 06/19/2023

Back & Triceps 06/15/2023

Legs & Shoulders 06/14/2023

Push/Pull Upper Body 06/13/2023

Full Body: Stability Focus 06/12/2023

Legs & Shoulders 06/09/2023

Back & core/abs 06/08/2023

Chest & Arms 06/07/2023

Quads & Shoulders 06/06/2023

Push/Pull Upper Body 06/05/2023

Abs & Core 06/04/2023

09/28/2022 Chest, Shoulders & Biceps

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