Name: Playbook - Jake Schultz - Week 1 Day 1 Push/Pull
Uploaded: 2023-07-05T13:03:46.265Z
Duration: 60 min
Description: Week 1 Day 1 Push/Pull

Blake

Masoud

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

Week 1 Day 1 Push/Pull

Week 1 Day 2 Legs

Week 1 Day 3 — Push & Biceps

Week 1 Day 4 — Back & Triceps

Week 1 Day 5– Glutes/Hamstrings & Shoulders

Week 1 Day 6 — Active Recovery Day

Week 1 Day 7 — Push/Pull

Week 2 Day 1– Legs (Quad focused)

Week 2 Day 2– Chest & Biceps

Week 2 Day 3– Back & Triceps

Week 2 Day 4 — Rest day

Week 2 Day 5– Legs

Week 2 Day 6– Shoulders

Week 2 Day 7 — Back & Chest

Week 3 Day 1 — Glutes & Hamstrings

Week 3 Day 2 — Rest Day

Week 3 Day 3 — Chest & Triceps

Week 3 Day 4 — Back & Biceps

Week 3 Day 5 — Legs

Week 3 Day 6 — Back & Triceps

Week 3 Day 7— Rest Day

Week 4 Day 1 — Push/Pull

Week 4 Day 2 — Legs

Week 4 Day 3 — Chest, Shoulders & Biceps

Week 4 Day 4 — Back & Triceps

Week 4 Day 5 — Legs

Week 4 Day 6 — Active Rest Day

Week 4 day 7 — Chest & Shoulders

Week 5 Day 1 — Quad focused legs

Week 5 Day 2 — Back & Arms

Week 5 Day 3 — Shoulders

Week 5 Day 4 — Legs

Week 5 Day 5 — Push/Pull

Week 5 Day 6— Active Rest Day

Week 5 Day 7 — QUADS

W6D1 PUSH

W6D2 — PULL

W6D3 Glutes & Hamstrings

W6D4— Active Rest Day

W6D5 PUSH/PULL

W6D6 QUADS

W6D7 BACK & TRICEPS

W7D1 — CHEST

W7D2  LEGS

W7D3 UPPER BODY push/pull

W7D4 Active Rest Day

W7 D5 Lower Body

W7 D6 Push/Pull

W7 D7— Back & Triceps

W8 D1 Legs (Quad focused)

Week 1 Day 1 Push/Pull

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