Name: Playbook - Jake Schultz - W3/D5 D5 Chest & Biceps
Uploaded: 2023-12-07T16:11:44.618Z
Duration: 60 min
Description: W3/D5 D5 Chest & Biceps

Masoud

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Increase weight until sets of 5

Plate loaded flat chest press

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press v-bar up squeezing hands/elbows together engaging your upper chest
- Lower with control back to starting position

Kneeling landmine press w/ V-Bar

- Begin with bar underhand grip in your hands
-Cables slightly behind you
- Curl cables up towards your shoulders
- Lower down until arms are extended

Cable dual handle bicep curls

Chest & Biceps Superset 1

-Cables in high position
-Stagger stance with slight forward lean
- Press down and Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch
-Return with control

High to Low cable chest press

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower with control to starting position
-Keep core engaged and avoid swinging or extending back

Straight bar cable bicep curls

Chest & Biceps Superset 2

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your opposite shoulder 
- Pause at the top then lower under control  
- Switch arms and repeat
-Reps are per arm

Alternating hammer crossbody curls

Chest & Biceps Superset 3

W3/D5 D5 Chest & Biceps

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

Brandon

W1/D1 D1 LEGS

W1/D2 D2 BACK & TRICEPS

W1/D3 D3 PUSH

Blake

W1/D4 D4 Lower Body

W1/D5 D5 UPPER BODY push/pull

W1/D6 D6 Upper Push & Abs/Core

W1/D7 D7 Upper Pull

W2/D1 D1 Legs & Shoulders

W2/D2 D2 Full Body

W2/D3 D3 Upper Body Push/Pull

Can upright rows be done with a kettlebell…?

W2/D4 D4 Legs & Shoulders

W2/D5 D5 Push, Core & Cardio

W2/D6 D6 HIIT Bike

W2/D7 D7 Quads

W3/D1 D1 Full Body Stability Focused

W3/D2 D2 Kettlebell Back & Core

W3/D3 D3 Cardio LISS

W3/D4 D4 Glutes, Hamstrings, Shoulders

W3/D6 D6 Quads & Triceps

W3/D7 D7 Shoulders

W4/D1 D1 Barbell Circuit

W4/D2 D2 Upper Body Push/Pull

W4/D3 D3 Legs & Shoulders

Oh my gosh😭😭😭😭😭🤪🤪🤪

W4/D4 D4 Core Circuit

W4/D5 D5 Back & Triceps

W4/D6 D6 Legs & Shoulders

W4/D7 D7 Fully Body Kettlebell

W5/D1 D1 Chest & Back

W5/D2 D2 Legs

W5/D3 D3 Core/Abs

W5/D4 D4 Shoulders

W5/D5 D5 Legs High Volume

Deana

W5/D6 D6 ARMS

W5/D7 D7 Push & Pull

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

W3/D5 D5 Chest & Biceps

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