Name: Playbook - Jake Schultz - Push/Pull Upper Body 04/25/2023
Uploaded: 2023-12-11T15:29:51.210Z
Duration: 60 min
Description: Push/Pull Upper Body 04/25/2023

Try to find a good weight to where you you hit failure within 2-3 reps of suggested reps.

Failure is also when your form breaks down. Do not push through reps with bad form

QUALITY over QUANTITY

- Hinge forward to a bent over position
- Place the v-bar under the barbell on the inside of the bar 
-Row it up engaging your back (squeezing your shoulder blades) throughout the movement
- Lower the bar back downs with control

Landmine bent-over row with V bar attachment

- Begin in split stance position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single arm landmine press

- 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 with V bar

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up
-Lower slow with control

Flat dumbbell press

- Grab the bar with your palms facing forward
- keeping your chest up 
- Bring the bar down by squeezing your shoulder blades down and back 
-Your elbows will bend but focus mainly on your back/lats doing the work 
-*Don’t worry how far down the bar goes that is not the goal*
- Pause and return to the initial position

Lat pulldown

- 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 45degrees

- Place your opposite hand and knee on a bench so your back is parallel with the ground 
- Row dumbbell up by squeezing your shoulder blade up towards the ceiling and pulling up by bending your elbow
-Control slow to starting position

Dumbbell single arm bent over row

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I love the shoulder and abs combo! 🙌🏼

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

Steve 

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Push/Pull Upper Body 04/25/2023

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