Name: Playbook - Jake Schultz - Shoulders 11/03/2023
Uploaded: 2023-12-11T15:29:51.786Z
Duration: 60 min
Description: Shoulders 11/03/2023

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

- hold the handles with your elbows bent to 90 degrees
-keep core engaged
- Press your arm up to full arm extension
- Lower with control to the starting position
-Reps are per side

Plate loaded machine single arm shoulder press

DROP SET
Perform 12 repetitions then without rest immediately decrease the weight and perform 12-20 more repetitions. That is 1 set. 

Example: 
12 reps at 25lbs
20 reps at 15lbs

DB Lateral raises with Drop Set

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over rear delt raises

- start holding DBs with palms facing each other, as you lift up rotate your arm/hand to facing the ground
-Raise until you reach shoulder height
- Lower with a controlled movement to starting position
-avoid swinging
-alternate arms
-reps are per side

Dumbbell alternating front raises

- With the pulley set high on the rack
-grab rope in half-kneel position
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Half-kneel Cable rope high face pull

- Hold the handles in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

15-20 reps

Cable standing d-handles upright row

Shoulders 11/03/2023

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

Blake

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

Shoulders 11/03/2023

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