Name: Playbook - Jake Schultz - W7/D3 D3 Shoulders
Uploaded: 2023-12-07T16:11:44.746Z
Duration: 45 min
Description: W7/D3 D3 Shoulders

- 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

- Pull the bar towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Cable standing face pull from lat pulldown

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- face away from cable and hold the rope in one hand at your side 
- Raise your arm forward and up until shoulder height pausing at the top
- Lower with a slow controlled motion
-repeat opposite side

Cable standing single arm rope front raise

Superset 1

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline dumbbell rear delt fly

- With the outside arm, cable across the front your body
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise (front)

Superset 2

Perform 10 lateral raises with heavier weight
Immediately decrease weight by ~50% and perform 20 repetitions. 1 set = 30 repetitions 

4 rounds

FINISHER— Drop Set Lateral Raises

W7/D3 D3 Shoulders

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/D4 D4 Glutes, Hamstrings, Shoulders

W3/D5 D5 Chest & Biceps

W3/D6 D6 Quads & Triceps

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Oh my gosh😭😭😭😭😭🤪🤪🤪

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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

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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/D4 D4 CORE

W7/D5 D5 Legs

W7/D6 D6 Push/Pull

W7/D7 D7 HIIT EMOM

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