Name: Playbook - Jake Schultz - Quads & Shoulders 04/07/2023
Uploaded: 2023-12-11T15:29:51.241Z
Duration: 70 min
Description: Quads & Shoulders 04/07/2023

Blake

Do 10 repetitions of DB shoulder lateral raises between EVERY SET for first 5 exercises.

DO THIS EXERCISE DURING YOUR REST BETWEEN EVERY SET of the first 5 exercises. It will be a lot of volume 💪🏼

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises (1 set during every rest breaks)

Set up in a back squat position on smith machine
-feet hip width apart
-Lower down with control
-push up and into the bar through your toes to upright position

Smith machine squat hip width stance

- On Smith machine set up in a back squat with feet wide and toed out
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Smith Machine sumo squat

Set up in a back squat position on smith machine
-feet together
-Lower down with control as low as you feel comfortable 
-push up and into the bar through your toes to upright position

Smith Machine Squat Narrow Stance

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

- Holding kettlebells at your sides, chest lifted and shoulders back
- Place foot up onto the box 
-Stay leaning forward and push through your toes to stand up
- Slowly lower back down
-The foot on the step should be doing all the work (don’t push off the ground with back foot) 
- Work both sides

KB step ups

TRIPLE DROP SETS 
Example:
10 reps at 100lbs
10 reps at 80lbs 
10 reps at 60lbs
10 reps at 40lbs
No rest until you have “dropped” weight 3 times. If you can’t make it to 10 reps just go to failure. That is ONE set

3 rounds for a total of ~120reps 


- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extension Triple Drop Sets

Place feet hip width apart
-Use a heavy weight
-press up to position where knees are slightly bent
-Hold this position for 60 seconds

Leg Press Heavy Isometric Holds

Quads & Shoulders 04/07/2023

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

Quads & Shoulders 04/07/2023

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