Name: Playbook - Jake Schultz - Push/Pull Upper Body 04/18/2023
Uploaded: 2023-12-11T15:29:51.225Z
Duration: 60 min
Description: Push/Pull Upper Body 04/18/2023

- Lean back slightly and pull toward your core 
- Engage your back as you pull
- Pause and return to the initial position

High to low row using bar attachment

- With the pulley set mid-way on the rack
- Pull the bar back engaging your mid and upper back
- Slowly reverse the movement back to starting position

Cable standing mid row with bar

- With the pulley set low on the rack
- Hinge forward slightly and pull the bar back toward your ribs engaging your lats
- Slowly reverse the movement back to starting position

Cable standing low row with bar

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

Seated single arm d-handle cable row

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

cable chest press high to low

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Push your hands forward engaging your chest
- Pause and let your arms return back to the starting position

Cable standing flat chest press

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension
-Squeeze hands and elbows together throughout entire movement to engage chest (hands/elbows won’t actually move but this increases tension on the pecs)
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

- Turn sideways on the bench 
- Position hand at chest height
- Push handle out, across the front of your body
-Control slow back to start

Single arm hammer strength incline press (side facing)

Push/Pull Upper Body 04/18/2023

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Back & Triceps 07/17/2023

Legs 07/16/2023

I love the shoulder and abs combo! 🙌🏼

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Glutes & Hamstrings 07/12/2023

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

Steve 

Chest & Biceps 06/27/2023

Deana

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Steven

Chest & Biceps 06/19/2023

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Legs & Shoulders 06/09/2023

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Push/Pull Upper Body 04/18/2023

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