Name: Playbook - Jeremy Park - Day 33: Ripped Chest & Back
Uploaded: 2023-09-03T20:51:31.041Z
Duration: 75 min
Description: Day 33: Ripped Chest & Back

Summerly

Wow. Just wow. Burned 1,700 calories! What a workout! We’re at the finish line baby!

Good upper body day, forgot to click this yesterday. Getting my groove back

Johnathan

Reese

chest and back workout and our focus is to stimulate the upper body and get the muscles activated. Not going heavy just controlling the weight and squeezing the muscles. And going on our final run. This ones 5 miles! Finish strong!

This is a quick warm up to the workout. Getting blood flow into our entire upper body so the next exercises are felt more.

Focus: Chest Warm Up
- squeeze the middle of ur chest
- slow and controlled form as always

Pec Dec Fly

Focus: Lats
- great way to get the back juiced up

Mid Grip Pull Up

Chest/Back 1

Another super set to really target our back and chest.

Focus: Thicker Back
- pull thru your elbows 
- squeeze the middle of your back
- little to no swinging

Close Grip Cable Row

Focus: Upper Chest
- hands pretty wide
- press and squeeze the chest at the top
- smith machine will allow you to focus more on the chest
- use comfortable weight

Smith Machine Incline

Back/Chest 2

Focus: Inner Chest
- pretend to hug a tree
- stagger your legs 
- use comfortable weight
- cross your hands at the bottom to really get that extra squeeze

Hi-Lo Cable Fly

Focus: Lats
- my hands are just at the bend of the bar
- pulling down and bringing my elbows back
- squeezing hard at the bottom

Lat Pull Down

Chest/Back 3

Focus: Upper Middle Chest
- hold the Db’s together and press up
- squeeze at the top

Incline Close Grip Press

Focus: Back
- feet parallel to the bench
- 1 arm supporting yourself
- reach down grab dB
- row using a neutral real grip
- each arm gets 4x12

Single Arm DB Row

Back/Chest 4

Focus: Lats
- get on your knee
- grab the v-bar 
- lengthen your entire body arms high above your head 
- pull down bringing the grip towards your waist

V-Bar Lat Pully

Focus: Chest
- slow and controlled
- press up and come down slowly to really ensure time under tension

Flat DB Press

Back/Chest 5

Now we finish the total 5 miles strong and get ready to fuel the body.

5 Miles

Day 33: Ripped Chest & Back

William Noyola

christopher

Rocco

EVERYDAY WARM UP!

I keep coming back to this program… because it is that good! 💪🏾🔥

clarence

Great pump, love the burnout run at the end!! I did add a few of my favs in, but all around great workout!

James

AND WE BACK … HEAD-START FOR THE SUMMER SHREDS 💪🏾

Day 1: Strength Chest & Triceps

New level unlocked… brutality…. Wow I’m dizzy 😂

Adrian Wolf

Luis2720

Day 2: Strength Back & Biceps

Stephan

Andrew

Day 3: Shreddy Shoulders Abs

Hard core ! I had to cut short a little just to prevent vomiting 😅😅😂

Zach

Day 4: Strength Legs & Core Crush

Amazing workout, destroyed my upper body!

Keevin

Day 5: Full Upper Body Pump

I runned 3 km becose gym going to close but runned this km fast💪🏽😉

Mark

Day 6: Run & Abs

Jacob

Jayden

Day 7: Rest Day

Day 8: Ripped Chest & Back

Wow the pump is unbelievable… start to a great morning 💯💪🏾

Moha

Day 9: Run & Legs

Diana

Day 10: Arms & Abs

Jose Zacarias

Day 11: Run & Shoulders

Was a fun one. But odd enough my gym doesn’t have a quad extension machine, like never heard of that before....
Any suggestions on a substitution for that incase it comes up in a later workout?

Lane

Day 12: Explosive Legs

Ricardo

One of the absolute best arm pumps i’ve had

Nicholas Harrelson

Day 13: Arms & Abs

Today I rested so well that I woke up at 12 pm 😌 thank you for letting me rest 🔥

Jasmine

Day 14: Rest Day

If done full force this is one of the hardest workouts I’ve ever done. Chest tapped out but had to push

Chase

Gym was so crowded but still got the lift in

Bolton Bulutoglu

Day 15: Strength Chest & Tricep

3 weeks in… already feel and look amazing 💪🏾

Clarence

Casey

Great back pump and amazing calorie burner! Getting bug for the summer baby!

Day 16: Strength Back & Biceps

Mario

God man…this mf always kills me on abs😭

milkipoohbear

Day 17: Strength Legs & Abs

Day 18: Shoulders & Triceps

This was the closest I came to puking from a workout since I was a kid lol.  Destroyed me loved it! ☠️

John

Day 19: Explosive Speed Training

Nishil

Crazy calorie burner. Burned 1200 calories! Also gaining a lot of strength and felt it today!

Day 20: Full Body Strength

Had to take test day because of travel. Back to it tomorrow!

Day 21: Rest Day

Domingo

Adrian

Day 22: Ripped Chest & Back

Loved it but that 110 rep leg press was a killer! ;)

Alex

Theres a typo on the leg press. Should be 10 reps not 110. I added a 1 mile run at the end, felt great.

Day 23: Lower Body Destruction

Another amazing burner. Burned over 1,000 cals AGAIN!! Getting shredded!!

Day 24: Run/Shoulders/Abs

My gym is so full today but however I finished the workout

That first super set plate curls to hammers were killer. 
Checking out the new challenge you released might not finish this series because of it

Day: 25: Arms & HIIT

Day 26: Full Body Function

Forgot to mark this one as done! But we did it baby!

Light day! Expected to be sore but body feels good. Think i can increase my training back to normal now! Very exciting news

Day 27: Run & Abs

Tough day emotionally! Feel like i lost some gains because of it lol. Good to rest although i felt a burning desire to train

Day 28: Rest Day

Ryan Grundy

Day 29: Full Body Strength

Forgot to mark this one, but we gettin shredded baby!!

Did this yesterday- Easier the second time around! But definitely heart needs to be conditioned a lot more. Love to see an entire program based on this principle! I do martial arts and would love new ways to improve my explosiveness

Day 30: Explosive Speed Training

feeling great! 3 miles gets easier by the day

I think a lot of these could be turned to super sets, other than that it was solid

Peyton

Daniel

Day 31: Full Upper Body Pump

Insane pump. Burned 1,100 cals. Wow. Almost to the end baby!!

Day 32: Strength Legs & Core Crush

Best workout challenge ever! I worked out muscles I didn’t even know I had that make a big difference!

Dylan

We made it baby!!!!!! Let’s gooooo!!!!! Been a crazy journey! And can’t wait to see the transformation side by side!

Day 34: Explosive HIIT & Arms

Love this program. Saw some pretty great results pretty quickly

Fabricio Andree

One of the most challenging and amazing things I’ve ever done. Thank you for the opportunity to take on this journey and get shredded!

Day 33: Ripped Chest & Back

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