Name: Playbook - Jeremy Scott - 3/13 Monday BB Upper Big 3
Uploaded: 2023-03-22T15:52:36.090Z
Duration: 45 min
Description: 3/13 Monday BB Upper Big 3

Did DB instead. Nice isolating workout.
70 lb bench
55lbs row
35lbs overhead
75 lbs farmers carry.

Greg Parks

Perfect upper body workout during business travel 🙌

Alyssa

Is there a reason you go palms up on BB rows?

Nathan

Tyler

Jon H

Great lift. First time using the app. Need to get Ryen a better shirt for next live show.

Rodney

Anthony

This one was a killer. I have never felt more swollen and tight after the BB overhead press.

Devin

Mike

BB upper body 3 big power moves only. Sub DB if no BB’s

- Lie back on a flat bench, a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked (starting position)
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest
- After a brief pause, push the bar back to the starting position as you breathe out 
- Focus on pushing the bar using your chest muscles
- Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again

BB Bench Press

- Once you have your barbell loaded, stand with your feet shoulder-width apart 
- Gripping the bar just wider than shoulder-width apart 
- Bend your knees slightly and lean forward from the waist (Your knees should be bent, but your back stays straight, with your neck in line with your spine)
- Brace your core and squeeze your shoulders together to row the weight up until it touches your sternum, then slowly lower it back down again

BB Bent Rows

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

BB Overhead Press

- Standing tall holding a dumbbell in each hand
- Engage the core and pull your shoulder blades down and back making a proud chest
- Step forward and begin walking, while keeping your head up, shoulders back, and core muscles engaged
- Continue walking for your desired time or distance

DB Farmers Carry

- From a standing position, drop into a squat placing your hands on the ground just in front of your feet
- Then kick your feet back behind you, keeping your arms extended so you are in a raised plank position
- Lower your body to the ground then press-up 2x
- Jump your feet back towards your hands
- Then jump into the air with your arms reaching overhead

Double Pushup Burpees

3/13 Monday BB Upper Big 3

Mark

Had to drop from 8 kg kettlebells to 10 lb dumbbells early on, but finished my tenth set at 30:54. Great start to the week.

Matthew

Sunday MetCon 30 Min Plus 1 Rep Each Round 3/19

I decided to do 12 24 and work my way down. About 45 minutes including stretching before and after.

Not too bad.  10-20.  Pull-ups finally getting better.

Monday Pull Up & Pushup Advanced Countdown Workout 3/20

Thigh burner for sure. No hex bar so used 70 lb DB 🥴

3/21 Tuesday Lower Body 5 minute burn sets

Forearms on 🔥🔥🔥. Thank you for the challenge.

Steven

Wed 3/22 Advanced Farmers Carry Challenge

Arm days are never my favorite but triceps are wiped.

My arms are jelly! The hardest ones were the chin ups and dips.

3/13 Monday BB Upper Big 3

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