Name: Playbook - Jake Schultz - 11/30/2022 — Chest, Shoulders & Biceps
Uploaded: 2023-08-29T13:17:42.043Z
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

Blake

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11/30/2022 — Chest, Shoulders & Biceps

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