Name: Playbook - Jake Schultz - 11/16/2022— Chest & Triceps
Uploaded: 2023-12-11T15:29:51.599Z
Duration: 60 min
Description: 11/16/2022— Chest & Triceps

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

Press cables down and squeeze hands together by your belly button
-return with control to stretch position

Seated Cable Chest Press high to low

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

Chest & Triceps Superset 1

- Standing next to the mid cable pulley
- Keep your core tight and your back straight
- Bring your hand across the front of your body squeezing your chest
- Lower slowly back to stretch position 
- Complete desired reps then repeat on the opposite side

Single arm standing crossbody fly

- Hinge forward until your chest is parallel to the floor
- Fully extend your arm back squeezing your tricep
- Slowly bend your elbow returning back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm bent-over tricep kickback

Chest & Triceps Superset 2

Perform 10 repetitions at a heavy weight
-decrease weight and perform 10 reps
-decrease weight 4 total times ( 4 drops) with no rest between drops
Example:
10x at 60lbs
10x at 50lbs
10x at 40lbs 
10x at 30lbs
10x at 20lbs 


- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions (Quadruple Drop Set)

11/16/2022— Chest & Triceps

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

11/16/2022— Chest & Triceps

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