Name: Playbook - Jake Schultz - 10/08/2022 Chest Press & Biceps with various grips
Uploaded: 2023-12-11T15:29:51.702Z
Duration: 45 min
Description: 10/08/2022 Chest Press & Biceps with various grips

Can Use Dumbbells if you don’t have attachments/bars. 

Focus on squeezing your elbows together to engage your pecs through all chest exercises

- Use bar with neutral grip with hands close together facing each other on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press neutral grip

- Start by lying down with the barbell directly above you
- Use a wide grip
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell wide grip flat bench press

- Start by lying down with hands close together palms angled toward your stomach
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip angled bench press

- Lying supine on a decline bench
- 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

Barbell decline bench press

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine preacher curls

Decline bench press & Machine Bicep curls

- From incline holding a plate with palms facing each other
- Press up while maximally squeezing your hands together through entire movement 
- Lower back down still squeezing

Incline Plate squeeze press

- Hold a bar with palms facing each other
- Keeping elbows close to your body
- Curl up toward your shoulders 
- Pause at the top then lower under control

*Can use DBs if necessary

Hammer Curl

Incline Plate Chest Squeezes & Barbell Hammer Curls Superset

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement
-avoid swinging
-Keep the weight lighter to shoot for failure at 20-30 repetitions

EZ bar bicep curls (lightweight finisher)

10/08/2022 Chest Press & Biceps with various grips

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

10/08/2022 Chest Press & Biceps with various grips

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