Name: Playbook - JTM FIT - 5/26 Upper Body Push / Pull / Core
Uploaded: 2022-06-05T11:43:40.986Z
Duration: 60 min
Description: 5/26 Upper Body Push / Pull / Core

Another killer workout. These TripleSet workouts are fucking tough.

Jeff

Warm Up: Perform the prescribed reps of the exercises below one after the other with no rest in between exercises/sets. Do 1 set.

-Band Pass Throughs x 20
-Bodyweight Rows x 20
-Push Ups x 20
-Scapula Pull Ups x 20

Workout: For each circuit, preform the prescribed reps of each exercise one after the other with no rest in between. Once you finish the last exercise, rest 60-90 seconds. Do 3-4 sets of each circuit.

Circuit A:

-Barbell Shoulder Press x 6
-DB S. Arm Incline Bench Press x 8 (each arm)
-DB Forearm Plank Rows x 10 (each arm)

Circuit B:

-DB S. Arm Rows x 10 (each arm)
-Barbell Bench Press x 10
-Chin Ups x 12

Circuit C:

-Weighted Dips x 8
-DB Bench Rows w/ 2 Sec Pause x 10
-DB Hollow Close Grip Press x 12

Extra Credit / Rear Delt’s / Triceps: Perform the prescribed reps of each exercise one after the other. Once you finish the second exercise, rest 60-90 seconds in between sets. Do 3-4 sets.

-Band Reverse Fly’s x 12
-DB Bridge Skull Crushers w/ 2 Sec Pause x 12

Go to the cool down tab to get some great stretches in after you’ve completed the workout

Perform the prescribed reps of the exercises below one after the other with no rest in between exercises/sets. Do 1 set.

-Band Pass Throughs x 20
-Bodyweight Rows x 20
-Push Ups x 20
-Scapula Pull Ups x 20

- Use a light resistance band 
- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Pull the band apart slightly, keep your arms straight, bring the band up and overhead 
- Once the band is directly behind your body reverse the movement back to starting position
- Keep core braced arms straight the entire time
- Start with a wide grip until you get more comfortable with the movement

Band Pass Throughs

- Holding a Ring/TRX handle in each hand, let your body hang underneath
- Engage your scapula then pull your body toward the handles keeping your elbows tight to your body
- Squeeze your lats at the top
- Lower back down with control until your arms are locked out

Modifications: the more horizontal you are the harder this exercise will be. So, to make it easier, walk your feet away from the wall as much as you need to perform the exercise with proper technique

Bodyweight Rows

- Start with your hands just outside the shoulders, shoulders over the wrists, feet together and core braced
- Lower down with control keeping your elbows tight to your body leading with your chest until it lightly touches the floor
- Press back up to full extension squeezing your chest at the top
- Keep your core braced throughout

Modifications: use an elevated surface like a low plyo box or bench an or shorten the range of motion on the push ups

Push Ups

- From a hanging position semi shrugged position. draw your scapula down and together, raising your body slightly but without bending your arms 
- Hold at the top of the movement then slowly release to starting position

Scapula Pull-ups

WARM UP

-Barbell Shoulder Press x 6
-DB S. Arm Incline Bench Press x 8 (each arm)
-DB Forearm Plank Rows x 10 (each arm)

- Stand with feet about shoulder width
- Strong wrist position and elbows right under your wrists 
- Brace your core and squeeze your glutes before you start pressing
- Pull your head back slightly and press the bar overhead keeping your ribs pulled down
- Lower the bar back down with control and repeat 

Modifications: use lighter weight

Barbell Shoulder Press

-Start laying on an incline bench with a dumbbell in hand with the arm fully extended
-Keep your core braced the entire time!
-Lower the DB keeping your elbow relatively tight to your body
-Lower to 90 degrees or slightly below 
-Pause for a second then press back up to the starting position squeezing your chest at the top

Modifications: use lighter weight and or shorten the range of motion

DB Incline S. Arm Bench Press

-Use a bench or plyo box
-Get into a single arm forearm plank on the bench. Feet should be about shoulder width. Make sure to keep your hips square with the floor throughout the movement
-Row one dumbbell towards your hip keeping it tight to your body
-Hold and contract the lat for a second then lower down with control 

Modifications: use lighter weight and or use a higher bench or box

DB Forearm Plank Rows

Circuit A

-DB S. Arm Rows x 8 (each arm)
-Barbell Bench Press x 10
-Chin Ups x 12

-Start with one hand and same side knee on a bench holding a dumbbell in one hand. Have the other leg out to the side for stability 
-Row the dumbbell towards your hip keeping your elbow tight to your body 
-Squeeze your lat at the top of the rep then lower down with control and repeat 

Modifications: use lighter weight

DB Single Arm Rows

- Grip the bar with preferred width
- Bring the bar down until it lightly touches your chest 
-Keep elbows relatively tight to your body
- Push the bar straight up squeezing your chest at the top then lower right down into your next rep

Modification: use lighter weight and or shorten the range of motion on the bench press

Barbell Bench Press

- Grab the bar with your palms facing you
- Engage your scapula then pull your body up keeping your elbows close to your body
- Squeeze your lats at the top then lower down with control until arms are full locked out

Modifications: use a band to assist, do jumping pull ups, do TRX or ring bodyweight rows, or prone pull ups

Chin-ups

Circuit B

-Weighted Dips x 8
-DB Bench Rows w/ 2 Sec Pause x 10
-DB Hollow Close Grip Press x 12

-Use a dumbbell between the legs, a weight belt or a weight vest 
-Grab the parallel bars and support your body up with straight arms
- Lower your body by bending your elbows while leaning slightly forward
- Lower down until your shoulders are at 90 degrees or slightly below 
- Press your body back up to the starting position keeping your core tight and flexing your triceps at the top 

Modifications: shorten the range motion or do bench dips instead

Weighted Dips

- With your chest flat on an incline bench and a dumbbell in each hand
- Row the dumbbells to your hips squeezing your lats. Keep elbows tight to your body
- Pause for 2 seconds
- Slowly lower the dumbbells back down to the starting position

Modification: use lighter weight

DB Bench Row w/ 2 sec Pause

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground and upper back slightly off the ground
- Press the dumbbells together with your arms at full extension 
- Slowly lower the dumbbells until the back of your arms lightly touch the floor maintaining a perfect hollow position throughout and keeping your elbows tight to your body
- Press the dumbbells up to the starting position squeezing the chest at the top of each rep

Modifications: use lighter weight and or bend knees in the hollow position

DB Hollow Close Grip Floor Press

Circuit C

Perform the prescribed reps of each exercise one after the other. Once you finish the second exercise, rest 60 seconds in between sets. Do 3-4 sets.

-Band Reverse Fly’s x 12
-DB Bridge Skull Crushers w/ 2 Sec Pause x 12

-Use a light resistance band and anchor it at eye level 
-Take a couple of steps away from your anchor point until there’s is some tension on the band
-With a very slight bend of the arms pull the band down and back using your upper back/rear delts
-Squeeze and hold for a second then return to the starting position 
-Make sure you have constant tension on the band! 

Modifications: use a lighter resistance band and or take a step closer to the anchor point

Band Reverse Fly

- Lying down with your arms extended above the shoulders with a dumbbell in each hand
- Bend at the elbow lowering the dumbbells  towards the floor with control 
- Pause for 2 seconds in the bottom position
- Fully extend your arms back up to starting position, flexing your triceps at the top of each rep

Modifications: use lighter weight

DB Skull Crusher w/ 2 Second Pause

Extra Credit: Rear Delt’s / Triceps

5/26 Upper Body Push / Pull / Core

4/21: REST DAY

4/20: Cardio / Mobility

Elnaz

4/19: Kettlebell Leg Day

Good workout. Every once in awhile I notice the workout reads a little differently on the first page then what is actually written in the demos portion. When those differences happen would it be best to preform the workout how it’s written or how it’s written once you hit the “start workout” portion?

Braden Torrez

Trina

Xavi

4/18: Dumbbell Upper Body Push / Pull

4/17: Cardio / Core / Calves

Volodymyr Ostrovyk

Taylor

4/16: Legs / Shoulders / Core

Preet

Wow, Jay.  That is the best Monday functional pump workout I’ve taken. That finisher is 🔥 and now 🤢

4/15: Dumbbell Upper Body Push / Pull

4/14: REST DAY

Less time, a little bit of warm up, 4 sets of 1min on - 1min off with burpees as fast as i can and finally 1 set of that strength one

5/26 Upper Body Push / Pull / Core

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