Name: Playbook - Jake Schultz - Upper Body Push/Pull 01/09/2023
Uploaded: 2023-12-11T15:29:51.493Z
Duration: 60 min
Description: Upper Body Push/Pull 01/09/2023

- Begin with holding the barbell extended over chest 
- Lower bar to your chest until the triceps are completely on the floor
- Press the bar up fo full extension

Barbell floor press

-Underhand Grip
- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row underhand grip

Push/Pull Superset 1

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (smith machine)

- Grab the handle with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Single arm d-handle lat pulldown

Push/Pull Superset 2

- Lying supine on a decline bench
- Hands should be slightly outside shoulder width
- Lower the bar to the chest actively stretching your chest muscles
- Press the bar upward by extending your elbows

Smith Machine decline bench press

-Hinge forward slightly at the hips
- Keeping your arms straight pull the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

Push/Pull Superset 3

- Grasp the handles with neutral grip (palms facing each other)
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

*press hands towards each other throughout entire movement for increased chest engagement*

Plate loaded machine flat chest press (neutral grip)

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

Upper Body Push/Pull 01/09/2023

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Back & Triceps 11/29/2023

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Quad focused legs 07/25/2023

Blake

Chest & Shoulders 07/24/2023

Legs 07/23/2023

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Legs 07/19/2023

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Back & Triceps 07/17/2023

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I love the shoulder and abs combo! 🙌🏼

Shoulders & Abs 07/15/2023

Back & Biceps 07/14/2023

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Glutes & Hamstrings 07/12/2023

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Shoulders 07/10/2023

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Back & Triceps 07/07/2023

Chest & Biceps 07/06/2023

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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

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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

Push/Pull Upper Body 06/05/2023

Abs & Core 06/04/2023

Upper Body Push/Pull 01/09/2023

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