Name: Playbook - Jake Schultz - W2/D3 D3 Upper Body Push/Pull
Uploaded: 2023-12-07T16:11:44.575Z
Duration: 60 min
Description: W2/D3 D3 Upper Body Push/Pull

- 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)

W2/D3 D3 Upper Body Push/Pull

Modified bc I’m working out at home with limited equipment (no treadmill or leg press)

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Can upright rows be done with a kettlebell…?

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W3/D5 D5 Chest & Biceps

W3/D6 D6 Quads & Triceps

W3/D7 D7 Shoulders

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Oh my gosh😭😭😭😭😭🤪🤪🤪

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W4/D7 D7 Fully Body Kettlebell

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W5/D2 D2 Legs

W5/D3 D3 Core/Abs

W5/D4 D4 Shoulders

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Deana

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W6/D1 D1 CORE

W6/D2 D2 Legs & Shoulders

W6/D3 D3 Back, Triceps, Calves

W6/D4 D4 Quads

W6/D5 D5 Core/abs

W6/D6 D6 KB Legs

W6/D7 D7 Back & Triceps

W7/D1 D1 Full Body KettleBell

W7/D2 D2 Glutes & Hamstrings

W7/D3 D3 Shoulders

W7/D4 D4 CORE

W7/D5 D5 Legs

W7/D6 D6 Push/Pull

W7/D7 D7 HIIT EMOM

W8/D1 D1 Shoulders

W2/D3 D3 Upper Body Push/Pull

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