Name: Playbook - Jake Schultz - W7/D6 D6 Push/Pull
Uploaded: 2023-12-07T16:11:44.760Z
Duration: 60 min
Description: W7/D6 D6 Push/Pull

Try to find a weight where you can only do 5-8 repetitions. 
Write down the weights and reps to track progress

- Bend over at 45 degrees 
-Underhand grip at shoulder width
- Row to your belly button by squeezing your shoulder blades
-keeping your elbows tight 
- Maintain a straight back and avoid swinging or bouncing

Bent over barbell row underhand grip

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats and squeezing shoulder blades down and back 
- Pause and return to the initial position

Lat pulldown

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell bench press

- 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

This superset is just to get extra work and blood flow to the muscles following the 2 strength exercises

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Plate loaded seated machine high row

- Start by standing tall, with feet staggered, and a cable handle in each hand in a stretched position 
- Bring your hands together engaging your chest
- Pause and control your arms return back to the a stretched position

Cable standing flat chest fly’s

High Row & Cable Chest Fly Superset

W7/D6 D6 Push/Pull

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

Masoud

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/D5 D5 Chest & Biceps

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/D7 D7 HIIT EMOM

W8/D1 D1 Shoulders

W7/D6 D6 Push/Pull

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