Name: Playbook - Jake Schultz - Push/Pull Upper Body 03/26/2023
Uploaded: 2023-12-11T15:29:51.271Z
Duration: 60 min
Description: Push/Pull Upper Body 03/26/2023

-Start with underhand grip a little wider than shoulder width
- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight squeezing your shoulder blades together
- Maintain a straight back and avoid swinging or bouncing

*Decrease weight by 50% on last set and go to failure

Bent over barbell row underhand grip

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

Barbell bench press

-Grip with palms facing each other
- 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 neutral grip

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

-use resistance either using belt or holding DB between feet. Can do without weight or can use assisted pull up machine if you need assistance. 
-Find a weight where you can do 5-8 reps
- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar
-Lower down with control

Chin ups weighted

- Lying supine on a decline bench
- Hands should be slightly outside shoulder width
- Lower the bar to the chest actively stretching your chest muscles
- Press the bar upward by extending your elbows engaging your chest

Barbell decline bench press

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Use assisted pull up machine if needed

Pull-up

Push/Pull Upper Body 03/26/2023

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Back & Triceps 07/17/2023

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I love the shoulder and abs combo! 🙌🏼

Shoulders & Abs 07/15/2023

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Masoud

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Tremendous workout today! Jake’s supersets will test your endurance!!💪🏽

Steve 

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Deana

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Push/Pull Upper Body 03/26/2023

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