Name: Playbook - Jake Schultz - Back & Triceps 05/15/2023
Uploaded: 2023-12-11T15:29:51.163Z
Duration: 60 min
Description: Back & Triceps 05/15/2023

Blake

Try to find the correct weight to where your final rep on each set is 2-3 reps away from failure.

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row (underhand grip)

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
-Focus on squeezing your shoulder blades down and back 
- Pause and return to the starting position

Plate loaded machine lat pulldown

- With the pulley set low on the rack
- Hinge forward slightly and pull the rope back engaging your lats and squeezing shoulder blades
- Slowly reverse the movement back to starting position

Cable standing rope low row

- From a high plank position, hands under shoulders
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close grip push-up

Back & Triceps Superset

- Slight knee bend, slight forward lean, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar tricep extension (wide grip)

Cable EZ-bar tricep extension (close grip)

Triceps Superset

- Grab the handles with your palms facing forward
- Keep back straight/upright, keeping your chest up 
- Bring the handle by engaging your lats and squeezing shoulder blade down and back
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position
-reps are per arm

Dual handle alternating lat pulldown

- Begin with a handle in both hands and elbows bent as much as possible 
-keep elbows at side
- Extend elbows down and out to engage triceps

Cable dual handle triceps extensions

Single Arm Lat Pulldown & Triceps Superset

- Press your chest against the pad
- Pull the handles back engaging your upper back
- Slowly control back to starting position

Machine high row

Back & Triceps 05/15/2023

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 05/15/2023

Community

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