Name: Playbook - Jake Schultz - Week 4 day 7 — Chest & Shoulders
Uploaded: 2023-07-05T13:03:46.463Z
Duration: 60 min
Description: Week 4 day 7 — Chest & Shoulders

- 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

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- place the V-bar at the end of the landmine barbell 
-Press up engaging your upper chest
-Also press your hands together for increased chest & anterior delt activation
- Lower with control back to starting position

Kneeling landmine press w/ V-bar

- Hinge forward to a bent over position, side facing the landmine bar
- Grip the end of the bar and pull it up engaging your rear delt throughout the movement 
- Lower the bar back downs with control
- Complete desired reps then repeat on the opposite side

Landmine SA bent-over rear delt raise- side facing

- Begin in half kneeling position facing sideways
- With your elbow slightly in front of you 
- Press the end of the barbell up across your body engaging your chest
- Reach full extension at the top
- Lower with control back to starting position

Single arm landmine Crossbody press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

-With cable set to high position
- Squeeze arms togther in front of your belly button
-Return to stretch position slow & controlled
- Maintain a tight core and get a good stretch

Decline cable fly

-Find the weight you would almost reach failure at 10 reps with
-Do ~10 reps and immediately decrease weight by 2.5-5lbs and do 10-20 reps
-Continue to drop weight until you get down to 5lb dumbbells

Example: 
10 reps at 35lbs
12 reps at 30lbs
15 reps at 25lbs
15 reps at 20lbs 
12 reps at 15lbs
20 reps at 5lbs 

No rest in between 🥵

DROPSET Dumbbell lateral raises

Week 4 day 7 — Chest & Shoulders

Blake

Masoud

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 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 4 day 7 — Chest & Shoulders

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