Name: Playbook - Jake Schultz - Week 2 Day 2– Chest & Biceps
Uploaded: 2023-07-05T13:03:46.378Z
Duration: 70 min
Description: Week 2 Day 2– Chest & Biceps

Masoud

- 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

- 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

-Pulleys in high position
-Stagger stance and lean forward slightly
- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline cable fly

- From an incline position 
- Alternately curl each dumbbell up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Reps are per arm

Dumbbell alt. incline bicep curls

Chest & Biceps Superset 1

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

Low to high cable chest fly’s

-Seated position 
- Hold the dumbbell with palms facing the center of your body (thumbs up)
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Seated Alternating hammer curls

Chest & Biceps Superset 2

- Start by sitting with back against pad
- Push your hands forward engaging your chest
- Pause and let your arms return back to the a stretched position

Cable seated flat chest press

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine preacher curls

Chest & Biceps Superset 3

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

Week 2 Day 2– Chest & Biceps

Blake

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 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 2 Day 2– Chest & Biceps

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