Name: Playbook - Jeremy Park - Day 3: Upper Body Pump
Uploaded: 2023-09-03T20:51:30.314Z
Duration: 45 min
Description: Day 3: Upper Body Pump

Ryan Forestier

Jose Zacarias

Uriel

Andreas Holm

really difficult for me especially for the pull up, I can’t lol

Evan

Jordan Cox

Jarell

Adrian

Gavin

Seth Brown

Khoryna

Nicholas Martinez

I can’t tell if this just wasn’t really a workout or If I got stronger from the first two weeks.

Awesome. Upper body is wiped out but feels great to get it done

Chip

Alex Watson

Crushed it today! Upper body always a win. Thanks again!

Greco

Ziyad

Abies Carlo

Ondřej Hlávka

Isaac

THIS. WAS. TOUGH. THIS. WAS. TOUGH. THIS. WAS. TOUGH.

Lavender

Matthew

Carson

Denise

This was a great change from the first 2 days. Im more comfortable with upper body so was really fun today! Thanks again and enjoy Miami! We will be in Orlando this weekend for a big block party my friend is hosting, then at the end of the month we head to Tampa for SMF to celebrate the completion of this program!

Michael

Douglas Eckard

Maurice

Same issue with not able to do pull ups due to no stairs and door frames don’t hold weight

Another great workout, this pump is unreal.

pull ups were way too hard to get 50, i’m a relatively confident climber and could still only manage 30

Joseph

Tito

Matt

Need more volume of exercises.  Not challenging enough

Hunter Stoliker

Jaylen

A body weight workout focused on the upper body. Getting the chest, back, shoulders and triceps fired up!

Pull ups to kick off this upper body workout.
- get to 50 as fast as possible

Pull Ups

The best chest exercise for fullness and a pump. It’s focusing on the upper chest for those aesthetics.
- again 50 reps as fast as possible

Decline Push Ups

This a a front delt shoulder focused workout. Feet up on something and your body in an L-shape.

Pike Push Up

Tricep focused exercise.
- crab crawl position
- drop your butt into the ground 
- pulse the Tricep push down
- your triceps should be lit up

Floor Dips

A lateral delt exercise. Your core and shoulders should be on fire.
Rotate and flex those traps and shoulders as you twist.

Plank Twister

Day 3: Upper Body Pump

Crazy feel amazing energized but a little sore

Nazarius

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

Day 2: HIIT & Abs

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

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

Holy shit, I felt like I was on something

Day 10: Upper Body Pump

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

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 3: Upper Body Pump

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