Name: Playbook - Jake Schultz - Back & Triceps 03/13/2023
Uploaded: 2023-12-11T15:29:51.305Z
Duration: 60 min
Description: Back & Triceps 03/13/2023

Blake

DROP SETS
Perform 10 reps and immediately decrease weight ~20-25% and do 10 more reps and immediately drop weight ~20-25% and do 10 more reps. That is 1 set and is 30 repetitions before resting. 3 total rounds. There is single drop, double drop, or triple drop sets. 

Example: Double Drop Set
10 reps at 100lbs
10 reps at 80lbs
10 reps at 60lbs 
With no rest in between
That is ONE set

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Use wide grip attachment 
-Grip with palms facing each other 
- 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 wide grip cable row

- Pull the attachment in towards your body with an underhand 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

TRIPLE DROP SETS
Example: 1 set is a total of ~40 repetitions
10 reps at 120lbs
10 reps at 100lbs
10 reps at 85lbs
10 reps at 70lbs
No rest. That is 1 set. 
*if you can’t get 10 reps just do as many as possible

Drop Sets seated underhand grip cable row

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps
-Elbows should stay locked at your side 
-Control up slowly

DOUBLE DROP SETS
Example: 1 set=
15 reps at 60lbs
12 reps at 45lbs
12 reps at 30lbs

Double Drop Sets Cable rope triceps extensions

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

Heavy Shoulder shrugs

-Elbows stay locked in position over your head
- Engage triceps as you extend your arms
-Control slow on the way down
- Keep core tight

Overhead straight bar triceps extensions

Shrugs & Cable Overhead Triceps Extensions Superset

- Using a neutral grip, lean into an incline bench, with the arms straight
- Squeeze your shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline row

- 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

Incline DB Rows & Cable Triceps Kickbacks Superset

-Place palms with fingers pointing down on the corners of a bench
-In an elevated push-up position
-keep elbows locked at your side
-bend elbows to lower chest towards bench and extend elbows to push back up

Close grip underhand push-up on bench

Back & Triceps 03/13/2023

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

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

Back & Triceps 03/13/2023

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