Name: Playbook - Jake Schultz - W8/D1 D1 Shoulders
Uploaded: 2023-12-07T16:11:44.769Z
Duration: 60 min
Description: W8/D1 D1 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

- hold the handles with your elbows bent to 90 degrees
-keep core engaged
- Press your arm up to full arm extension
- Lower with control to the starting position
-Reps are per side

Plate loaded machine single arm shoulder press

DROP SET
Perform 12 repetitions then without rest immediately decrease the weight and perform 12-20 more repetitions. That is 1 set. 

Example: 
12 reps at 25lbs
20 reps at 15lbs

DB Lateral raises with Drop Set

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over rear delt raises

- start holding DBs with palms facing each other, as you lift up rotate your arm/hand to facing the ground
-Raise until you reach shoulder height
- Lower with a controlled movement to starting position
-avoid swinging
-alternate arms
-reps are per side

Dumbbell alternating front raises

- With the pulley set high on the rack
-grab rope in half-kneel position
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Half-kneel Cable rope high face pull

- Hold the handles in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

15-20 reps

Cable standing d-handles upright row

W8/D1 D1 Shoulders

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/D6 D6 Push/Pull

W7/D7 D7 HIIT EMOM

W8/D1 D1 Shoulders

More workouts from Jake Schultz