Name: Playbook - Jake Schultz - W4/D2 D2 Upper Body Push/Pull
Uploaded: 2023-12-07T16:11:44.637Z
Duration: 45 min
Description: W4/D2 D2 Upper Body Push/Pull

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Push your hands forward engaging your chest
- Pause and let your arms return back to the starting position

Cable standing flat chest press

- Pull the attachment in towards your body with a neutral grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated V-bar cable row

Push/Pull Superset 1

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

Push/Pull Superset 2

- Start by standing tall, with feet staggered, and a cable handle hand
- Bring your hand across your body engaging your chest
- Pause and let your arm return back to the starting position

Cable standing single arm crossover fly

- With the pulley set mid-way on the rack
- Pull the rope back engaging your mid and upper back
- Slowly reverse the movement back to starting position

20 Drop 20 rep scheme

Example: 1 set 
20 reps at 80lbs & decrease weight 50%
20 reps at 40lbs

Cable standing rope mid row Drop Sets

W4/D2 D2 Upper Body Push/Pull

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

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W2/D2 D2 Full Body

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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

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Oh my gosh😭😭😭😭😭🤪🤪🤪

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W5/D2 D2 Legs

W5/D3 D3 Core/Abs

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W6/D2 D2 Legs & Shoulders

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W6/D5 D5 Core/abs

W6/D6 D6 KB Legs

W6/D7 D7 Back & Triceps

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W7/D2 D2 Glutes & Hamstrings

W7/D3 D3 Shoulders

W7/D4 D4 CORE

W7/D5 D5 Legs

W7/D6 D6 Push/Pull

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W8/D1 D1 Shoulders

W4/D2 D2 Upper Body Push/Pull

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