Name: Playbook - Jake Schultz - Back & Triceps 03/21/2023
Uploaded: 2023-12-11T15:29:51.281Z
Duration: 60 min
Description: Back & Triceps 03/21/2023

Deana

Blake

- Pull the attachment in towards your body
- 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 cable v-bar row

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Dual handle wide grip lat pulldown

Start overhand grip 
Switch to neutral grip
Switch to underhand grip 

Perform all grips 3 without rest

- Grab the handles with your palms facing down
- Bring the handles down to your upper chest engaging your upper back and lats throughout the exercise
- Pause and return to the initial position

Cable d-handle high row overhand grip

- Grab the handles with your palms facing each other 
- Bring the handles down to your upper chest engaging your upper back and lats throughout the exercise
- Pause and return to the initial position

Cable d-handle high row neutral grip

- Grab the handles with your palms facing up
- Bring the handles down to your upper chest engaging your upper back and lats throughout the exercise
- Pause and return to the initial position

Cable d-handle high row underhand grip

High row 3 different grips circuit

Start with overhand grip
Switch to neutral grip
Switch to underhand grip

Perform desired reps all 3 grips before rest

Low row dual handle 3 grips

- Stand tall, abs engaged and upper arms locked at your sides
- Press the V-bar down until your elbows are straight
- Bend the elbows to return to the starting position

V-bar tricep extension

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
-Elbows should stay locked in place
- Extend your arms back up to starting position

EZ-bar skull crushers

- Start with your working elbow bent all the way
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension with rope

- Hold dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward for distance or time

Heavy dumbbell farmers walk

Back & Triceps 03/21/2023

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

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 03/21/2023

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