Name: Playbook - Jake Schultz - Back & Triceps 06/15/2023
Uploaded: 2023-12-11T15:29:51.084Z
Duration: 60 min
Description: Back & Triceps 06/15/2023

- Stand astride the bar and bend at the hips to take a neutral grip on the handles
- Ensure that your back remains flat
- Perform the movement by retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar neutral grip row

- 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 row narrow neutral grip (palms face each other)

-Over hand grip on the bar (palms facing behind you) 
- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back squeezing shoulder blades as you pull up
- Lower the bar with control

Smith machine Barbell bent-over row

- Start with your elbows at your side 
-Elbows should not move from your side
-Bend elbows as much as possible for full ROM
- Extend your arms engaging your triceps
-Slowly control back up

Tricep extension with straight bar

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Push bar forward until your elbows are straight
- Slowly bend your elbows returning to starting position
-Elbows should stay locked in position

Cable straight bar overhead tricep extension - high pulley

Triceps Superset

- Support your chest into an incline bench
- Pull the rope down engaging your lats throughout the exercise
- Slowly return the rope back to starting position

Reverse incline cable rope lat pulldown

- In a seated position facing away from cable bring elbows above your head and holding bar behind your head
- Bend at the elbow and extend them up towards the ceiling

seated cable overhead tricep extensions straight bar

Back & Triceps superset

- Start with your working arm at your side
-Elbow should stay locked at your side
- 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

Triceps finisher Cable single arm tricep extension

Back & Triceps 06/15/2023

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

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

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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

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Steven

Chest & Biceps 06/19/2023

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 06/15/2023

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