Name: Playbook - Jake Schultz - Chest & Biceps 10/18/2023
Uploaded: 2023-12-11T15:29:51.817Z
Duration: 60 min
Description: Chest & Biceps 10/18/2023

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded flat chest press

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press v-bar up squeezing hands/elbows together engaging your upper chest
- Lower with control back to starting position

Kneeling landmine press w/ V-Bar

- Begin with bar underhand grip in your hands
-Cables slightly behind you
- Curl cables up towards your shoulders
- Lower down until arms are extended

Cable dual handle bicep curls

Chest & Biceps Superset 1

-Cables in high position
-Stagger stance with slight forward lean
- Press down and Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch
-Return with control

High to Low cable chest press

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower with control to starting position
-Keep core engaged and avoid swinging or extending back

Straight bar cable bicep curls

Chest & Biceps Superset 2

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your opposite shoulder 
- Pause at the top then lower under control  
- Switch arms and repeat
-Reps are per arm

Alternating hammer crossbody curls

Chest & Biceps Superset 3

Chest & Biceps 10/18/2023

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

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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 & Biceps 10/18/2023

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