Name: Playbook - Jeremy Park - W2/4/6:D10- FULL UPPER STRENGTH
Uploaded: 2024-03-17T16:54:22.834Z
Duration: 75 min
Description: W2/4/6:D10- FULL UPPER STRENGTH

Aeirus

Ryan Forestier

Uriel

Zane

Blake

Richard

Mate this was a beast of a workout, loved it!

Alex

Love the workouts bro keep them coming 🙏🏽

Favorite workout. So challenging. Felt good.

Stacey

Akash

James Wild

What a freaking upper body pump. Back is definitely feeling this one. Sheesh

Andre

Henry

Jake Lord

Dylan

Lewis

Abdul Martinez

Summerly

Stefanie

Kristoffer Næss

The first excersice had my back exploding!!

Mosiah

Ricko

Working on pumping the UPPERBODY to keep our muscle density and fullness. Need strength and weight days to allow for the aesthetics to peak. Going for a couple strength sets then moving onto super sets to burn out the muscles.

Focus: Lower Back
- these will grow your back like crazy
- isolation for the lower back but also workout the entire upper back when lifting 
- keep your back straight
- bar should be at knee level
- send me videos of your form so I can check and see via IG
- take long rests 
- increase the weights each week and each set

Rack Pulls

Going heavy make sure to control the weight.

Heavy Incline Db

First super set will start to exhaust our muscles.

Keep a wide grip and pull down nice and controlled.

Lat Pull Down

Focus: Upper Chest
- a push up variation focusing on the upper chest
- getting more blood pumped into the chest

Decline Push Up

Back & Chest

Working on our turtle shell and the rear delts and traps will help make everything pop more.

My favorite way to get the shoulder nice and pumped. Reach under your legs with the weight then pull up using your elbows.

Rear Delt Fly’s

Focus: Traps
- shrug the db and keep your neck straight looking forward 
- hold at the top for a second
- great for forearms as well

DB Trap Raise

Rear Delt & Traps

Focus: Front Delt
- this is our heavy exercise
- really tearing muscle fibers here
- boulder shoulder key is heavy military press
- press up and touch the weights
- elbows should go a little past 90°
- increase the weight each set

Heavy Seated DB Military Press

Focus: Side Delt
- pretend to pour out milk
- use comfortable weight
- focus on keeping constant tension on the shoulders
- high reps to make them pop

Side Lateral Raise

Focus: Thick Back
- now we are going right into a row
- getting the back nice and pumped
- pull the handle towards your belly button
- squeeze that back!

Close a Grip Cable Row

Finishing our workout with a shoulder burner
- cable set low
- grip the ropes locked arms 
- raise and flex the front delt

Rope Front Raise

Back & Shoulders

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

W2/4/6:D10- FULL UPPER STRENGTH

Jesse

Adrian

EVERYDAY WARM UP!

Ace Kenway

I tore my ACL and meniscus recently. It’s been two months of therapy. But I still try my best at these workouts now that I got ROM.

W1/3/5:D1- STRENGTH LEGS & ABS

clarence

Alan

W1/3/5:D2 - CHEST & BACK

Love using these as references now with my workouts. How far I’ve come cause of this app💪🏽🔥

Feras

W1/3/5:D3 - SHOULDERS & ARMS

Those peek through though🤌🏽🤌🏽

W1/3/5:D4 - VOLUME LEGS & ABS

Feeling the chest pump! I will be shreddy

W1/3/5:D5- RIPPED CHEST & TRICEPS

I enjoyed it so much and I felt like it kept me from setting distracted in the gym!

Drew

Domingo

W1/3/5:D6- RIPPED BACK, SHOULDERS, BICEPS

Luke

W1/3/5:D7- REST DAY

Have a torn ACL so with my “F.R.O.M” I do everything except the explosive TRX. We still getting it in 💪🏽🫡

W2/4/6:D10- FULL UPPER STRENGTH

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