Name: Playbook - Jake Schultz - Push/Pull Upper Body 06/05/2023
Uploaded: 2023-12-11T15:29:51.114Z
Duration: 60 min
Description: Push/Pull Upper Body 06/05/2023

Strength 5x5-8
Repetitions say 5. But try to find a good weight to where you you hit failure between 5 & 8 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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Legs 12/12/2023

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Legs 11/27/2023

Quad focused legs 07/25/2023

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Chest & Shoulders 07/24/2023

Legs 07/23/2023

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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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Shoulders 07/10/2023

Legs 07/09/2023

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Masoud

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Chest & Biceps 06/30/2023

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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

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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

Abs & Core 06/04/2023

Push/Pull Upper Body 06/05/2023

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