Name: Playbook - Jake Schultz - 11/30/2022 — Chest, Shoulders & Biceps
Uploaded: 2023-12-11T15:29:51.576Z
Duration: 60 min
Description: 11/30/2022 — Chest, Shoulders & Biceps

- Keep your back flat on the incline bench 
- Lower bar to your mid chest
- Press bar to starting position
*squeeze hands/elbows together through entire movement (the hands/elbows won’t actually move but will engage chest more)*

Smith Machine Incline Bench Press

In half kneel position facing sideways in smith machine 
-opposite knee up
-keep elbow in front of you and press up towards ceiling
-lower with control
-Repeat on other arm

Smith Machine HK Single Arm Overhead Press

Slight forward lean in staggered stance 
Press bar down towards the ground 
Squeeze hands/elbows together for more chest engagement

Standing Cable High to Low Chest Press w/ long bar

Slight forward lean in staggered stance 
Press bar straight forward
Return with control to stretch position
Squeeze hands/elbows together through entire movement for more chest engagement

Standing Cable Chest Press w/ long bar

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable standing rope upright row

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar bicep curls

Shoulder & Biceps Superset 1

- With the pulley set high on the rack
-In Half Kneel position
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Half Kneel Cable rope high face pull

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Seated Dumbbell hammer curls

Shoulder & Biceps Superset 2

11/30/2022 — 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

11/30/2022 — Chest, Shoulders & Biceps

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