Name: Playbook - Jeremy Park - Day 10: Upper Body Pump
Uploaded: 2023-09-03T20:51:30.805Z
Duration: 45 min
Description: Day 10: Upper Body Pump

Uriel

Holy shit, I felt like I was on something

Gavin

Alex Watson

Lets get it! The pump is real 💪🏼
Mentally preparing myself for that 5 mile run again tomorrow dude haha

Greco

Douglas Eckard

Great workout for the upper body!! 🔥🤯

Juan

Davina

Tito

Loved today! Upper body ftw! Feeling super pumped, even got the workout in good time during my twitch stream. Thanks again and enjoy Cali!

Gonna be walking around shirtless for a while to flex this pump

Chip

Ziyad

Another day to get the upper body juicing! We are going to be practicing some bodyweight holds to develop more strength.

Focus: Chest
- a classic push up to get thing started 
- keep hands a bit wider than shoulder width
- press and squeeze your chest
100 reps as fast as possible

Push Ups

Any variation of the pull up will work. Just trying to get that back fired up.
If you can’t do a lot of pull ups please use assisted or practice your negative pull up.

Get to 100 pull ups as fast as possible.

Pull Ups

Focus: Core
- a full sit up variation to really engage our entire core
- the core is the most important part of our body
100 reps as fast as possible

Full Sit Up

Focus: Traps & Rear Delts
- in that crab stance and our butts a bit lower to the ground
- support yourself with your arms then retract back and flex the traps and rear delts

Shoulder Retractions

Focus: Triceps
- really targeting the triceps here
- elbows should come to 90°
- flex the Tricep hard at the top

Couch Dips

Focus: Upper Chest/Shoulders
- holding in the low position to get the chest under tension

Decline Holds

Focus: Side Delt
- an amazing way to target those delts
- in that low plank position rotating and bringing that elbow high to the sky

Plank Rotations

Day 10: Upper Body Pump

Crazy feel amazing energized but a little sore

Nazarius

Ryan Forestier

Jose Zacarias

Day 1: Full Body

Fire my whole body felt like crazy I didn’t wanna do it today cause my legs were so sore but I did it

Andreas Holm

Day 2: HIIT & Abs

Day 3: Upper Body Pump

I liked how this was kind of like a rest day, it was hard Becuase I’m not really a distance runner but I enjoyed it

Balthazar

Theresa

Jarell

Day 4: Run & Mobility

Oh man, this one was really nice 💪💪 still loves the pull ups

Didn’t really like some of the workouts

Day 5: Full Body Burn

7.12 mile. Shaved down from last one 7.42. 👌🏽

Krystal

Day 6: Speed Run

Feeling nice and loose, ready for a tough one tomorrow

MACIEL

Day 7: Mobility & Stretching

Had to take a small short cut on the broad jumps. Started to kill me

Day 8: Lower Body Burn

Starting with 100 berpies is one way to do it

Benoit

Day 9: HIIT & Abs

5 miles was a little excessive if barely starting out.

I accidentally ran the full 5miles, and my calves cramped around 2mile mark. And when I was having “fun” time I tore my ham string

Day 11: Long Run & Mobility

Happy Friday! Big burn for the weekend! So excited to make it so far, just 1 more workout day to smash before the festival begins in Tampa! Thanks again so much for this challenge! Feeling great!

Day 12: Full Body

Zach Estes

Thanks for the ideas, too bad you havent responded/interacted once...

Nesstor

Day 13: HIIT & Abs

Seth Brown

Thank you so much for such an incredible month of training both mentally and physically. Ive learned so much from your workouts and cant wait to continue researching more workouts you have posted here on Playbook! Its been a tough couple weeks personally but this challenge has helped me so much! I will go ahead and send in the progress photos now! Wishing you a blessed holiday weekend and hope to hear from you soon!

Day 10: Upper Body Pump

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