Name: Playbook - Jake Schultz - 10/3/2022 Chest & Back
Uploaded: 2023-12-11T15:29:51.718Z
Duration: 75 min
Description: 10/3/2022 Chest & Back

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded cable flat chest press

- Pull the attachment in towards your body with a neutral grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated V-bar cable row

- 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)

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back by squeezing your shoulder blades down and back 
- Pause and return to the starting position

Plate loaded machine lat pulldown

- Grasp the handles with thumbs up and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension while squeezing your elbows together to engage chest
- Pause briefly at full extension then return to starting position

Plate loaded machine neutral grip flat chest press

- Keep your chest pressed into the pad
- With a wide grip pull the handles back squeezing your shoulder blades
-Elbows will stay closer to shoulder height
- Pause at contraction then slowly return to starting position

Seated machine upper back row

- With the pulley set low on the rack
- Hinge forward slightly with staggered stance -pull the handle back toward your ribs engaging your lats
- Slowly reverse the movement back to starting position

Cable standing single arm d-handle low row

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your elbows/hands together engaging your chest
- Pause and slowly control your arms back to the starting position

Cable standing flat chest fly’s

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward squeezing your shoulder blades together 
- Reverse movement back to starting position

Cable cross reverse fly’s

10/3/2022 Chest & Back

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

10/3/2022 Chest & Back

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