Name: Playbook - Jake Schultz - Push/Pull 03/10/2023
Uploaded: 2023-12-11T15:29:51.316Z
Duration: 60 min
Description: Push/Pull 03/10/2023

Blake

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Plate loaded machine flat chest press

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by squeezing your shoulder blades and flexing the elbows
- Pause at the top, return to the starting position

T-bar row

- Hands should be slightly outside shoulder width 
- Press the bar upward by extending your elbows and squeezing hands/elbows towards midline
-Lower with control 
-LAST SET- decrease weight 50% and go to failure

Incline bench press (machine)

- Keep your core tight and chest against the pad
-neutral grip (thumbs up) 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row

- Press down & Squeeze arms togther in front of your belly button
-Control back to starting position
- Maintain a tight core and get a good stretch

Decline cable press

- With the pulley set high on the rack
- Pull the rope back engaging your rear delts and upper back
- Slowly reverse the movement back to starting position

Cable standing rope high row

- With the pulley set mid-way on the rack
-Stagger your stance for stability
- Pull the rope back engaging your mid and upper back
- Slowly reverse the movement back to starting position

Cable standing rope mid row

Push/Pull 03/10/2023

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

Push/Pull 03/10/2023

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