Name: Playbook - Jake Schultz - Week 2 Day 3– Back & Triceps
Uploaded: 2023-07-05T13:03:46.384Z
Duration: 60 min
Description: Week 2 Day 3– Back & Triceps

Masoud

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Plate loaded machine lat pulldown

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

Seated single arm d-handle cable row

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar tricep extension

Back & Triceps Superset 1

- Start in half kneel position and keep your chest up 
- Bring the handle down to your upper chest engaging your upper back and lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Cable half-kneel single arm d-handle high row

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable ez bar overhead tricep extension - mid pulley

Back & Triceps Superset 2

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Week 2 Day 3– Back & Triceps

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 2– Chest & Biceps

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 3– Back & Triceps

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