Name: Playbook - Jake Schultz - Week 5 Day 5 — Push/Pull
Uploaded: 2023-07-05T13:03:46.486Z
Duration: 60 min
Description: Week 5 Day 5 — Push/Pull

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blades

Hammer strength low row

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Begin by lying supine on a flat bench with dumbbells above your chest
- Slowly lower the dumbbells to chest level
- Hold one dumbbell in the top position while you press and lower the opposite dumbbell working back and forth
-Keep the dumbbells outside shoulder width for increased Pec engagement and time under tension 
-12 reps each side

Dumbbell alt. ISO flat bench press

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline row

- Sitting tall and a cable handle in each hand
-Neutral grip— palms facing each other 
- Push your hands forward engaging your chest
-Squeeze hands together 
- Pause and let your arms return back to the starting position

Cable standing flat chest press

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hand across your body engaging your pecs
- Pause engaging your chest and return to the initial position
-Repeat on other side

Single Arm Chest fly machine

Week 5 Day 5 — Push/Pull

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 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 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 5 Day 5 — Push/Pull

More workouts from Jake Schultz