Name: Playbook - Jake Schultz - Chest & Arms 03/18/2023
Uploaded: 2023-12-11T15:29:51.287Z
Duration: 60 min
Description: Chest & Arms 03/18/2023

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Increase weight until sets of 5
Sets of 5 should be 2-3 reps from failure

Barbell flat bench press

-start with handles in high position
- Get a good stretch 
-Press down engaging your chest
- Cross your arms over at contraction
- Alternating which arm is in front

Cable chest press crossovers high to low

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up & rotate slightly out for increased biceps contraction 
- Pause at the top and lower slowly

Cable rope hammer curls

Chest & Biceps superset

- Start by standing tall, with feet staggered, and a cable handle in each hand palms up
- Bring your hands together forward and up engaging your chest. Cross your hands at the top
-alternate which hand crosses on top
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

- Stand tall, 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 straight bar tricep pushdown

- With your opposite hand and knee placed on a bench
-your back should be parallel with the ground
- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position

Dumbbell bent over tricep kickback

-Grip ez bar with palms facing down
- 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 reverse grip bicep curls

Biceps & Triceps superset

CHEST, BICEPS & TRICEPS FINISHER
-get a V bar attachment 
- Lay down on a bench under the smith machine where the bar is centered down the middle of your body
- Place the v-bar onto the bar
-press up over your chest and lower slowly with control
- maximally squeeze inward on the v bar throughout entire movement

Smith machine v-bar squeeze press

Chest & Arms 03/18/2023

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

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

Chest & Arms 03/18/2023

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