Name: Playbook - Jake Schultz - Week 1 Day 3 — Push & Biceps
Uploaded: 2023-07-05T13:03:46.300Z
Duration: 60 min
Description: Week 1 Day 3 — Push & Biceps

Masoud

- 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

- 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 extension then return to starting position

Plate loaded machine flat chest press

- press forward and down Squeeze arms togther in front of your belly button
-Return with control 
- Maintain a tight core and get a good stretch

Decline cable press

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- Hold the bar with reverse grip (palms down)
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

- Holding the Ez-bar with an underhand grip, keeping a slight bend in your elbows
- Raise the bar forward and up to shoulder height - Lower the bar with control
-Squeeze elbows together engaging your chest throughout entire movement (elbows won’t actually move)

EZ-bar underhand grip front raise

- Adjust seat so that elbow is slightly below the shoulder 
- Bring your working hand/elbow across midline of your body for peak Pec contraction
- Pause engaging your chest and return to stretch position

Chest fly machine single arm

Week 1 Day 3 — Push & Biceps

Blake

Week 1 Day 1 Push/Pull

Week 1 Day 2 Legs

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 3 — Push & Biceps

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