Name: Playbook - Jeremy Scott - 8/22 Monday Upper Push & Pull Flow
Uploaded: 2025-09-14T19:10:16.233Z
Duration: 45 min
Description: 8/22 Monday Upper Push & Pull Flow

Chest got weak real fast 😱. Do r start too heavy on flat bench n

Greg Parks

Anthony

Miri

Killer upper body session. Those renegade rows at the end were a sick way to finish. I’m spent.

Steven

- Mini Band External Rotations 2 minutes 
- Wall Slides 1 minute
- Dead Hangs (from pullup bar) 1 minute 
- Yoga Pushups 2 minutes

- Loop the mini band around both wrists
- Externally rotate outward against the resistance of the band (palms in, palms up and palms down)

Mini Band External Rotations

- Stand tall with your back leaning flat into a wall
- Press your arms into the wall, flare them out from your sides and bend your elbows, forming a W
- Maintain contact with the wall as you slide your arms vertically overhead while maintaining the bend in your elbow
- Pause
- Slide your arms back down the wall until your elbows are close to your sides
- Repeating for time or reps

Wall Slides

- Use a secure overhead bar (Use a step or bench so you can easily reach the bar with your arms, as you don’t want to jump straight into a dead hang)
- Grip the bar with an overhand grip (palms facing away from you), arms shoulder-width apart
- Move your feet off the step or bench so you’re hanging on to the bar (or just bend your knees if you are able to reach the bar)
- With your arms straight hang from the bar with your body straight and your feet off the floor
- Do not fully relax your shoulders, instead keep them active by pulling them slightly down and back

Dead Hang

- Start in a high plank/push up position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the starting position 
- Shift back into a downward dog position  
- Return to starting position

Yoga Pushups

Upper Body Mobility Prep

- Start in a high plank/push up position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, SLOWLY press through your hands returning to the starting position

Concentric Pushups

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level, rotating the dumbbells 
- Press dumbbells back up over your chest to starting position

DB Flat Bench Press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up, engaging your chest

DB Incline Bench Press

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wide Grip Pullups

- Stand behind the rack with your feet staggered and knees slightly bent, and hold onto a dumbbell using a neutral grip with one hand
- Press your other hand into the rack to support your upper body
- Row the dumbbell up toward your waist until you feel a strong contraction in your lat and mid-back muscles
Lower the dumbbell back down until your arm is extended 
- Complete desired reps then repeat on the opposite side

DB Rack Row

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your face toward the handles, elbows high and wide
- Engage your rear delts and back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Face Pulls

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
- Working back and forth for time or reps

Renegade Rows

8/22 Monday Upper Push & Pull Flow

In a moon-boot post ankle surgery and it’s definitely a one leg friendly workout.
Great to get back and release some endorphins, Thankyou

John

Scaled workout as just getting back into the gym. No hangs and did 50 cal 12% walk to finish. Small steps !

Shaun

No assult bike here so subbing out ski/row this was a great upper body

Alyssa

5/22 Big DB 3 Repeat Upper Monday

You can throw away the shoulder pads out of the jacket with this one. Thanks for the work

Tailored to fit due to limitations and inability to do dips and pull ups

Amanda Jordan

6/13 Tuesday Upper Body Straight Sets

Good
Did assisted pull up machine and box push ups instead of 1.5s step in right direction!

You’ll be able to make the chest dance after this one 😥

Emanuel

4/10 BIG 3 Push Press Pull

Pumped up the jam with that one. Thanks for the work 👏🏼

3/27 Monday DB Basics

Advanced Pull-up 30 Minute EMOM Challenge

I’d put that on my LinkedIn account if I could do pull ups like that.
Great session

3/2 Upper Body Straight Sets Style

That one gets you puffing, the time cap is great for no excuses and minimising rest for some work. Thanks 🙏🏼

Matt

Had 45 min so did 35 AMRAP +10 min rower. This was perfect!

2/27 40 Minute Upper Body AMRAP

Great clean sesh for carving out those pythons 🐍 
Love the combo exercises

2/23 Thursday Upper Arms Press Curl Extend

First time using your app. Trx face pulls are killer

Brandon

Mike

2/20 Monday Push Pull

First time working out and listening to the podcast. 
Working out the mind and body, great listen 🎧 
A big Fan of these Timed workouts, get in & get out ⏱️

Nicholas White

5 rounds and added the 10 rep countdown of bicep/forearm curls and finished at 5 reps.

Monday 45 Minute Push/Pull AMRAP 1/23

Perfect for travel… had all I needed at my hotel gym

Good arms workout. Haven't done one in a hot minute.

1/26 Thursday Upper Body Arms Shoulder Bicep Tricep

Did this as a finisher for a pretty intense chest/tri workout and holy crap it was deadly

Could only do 30lbs and it was extremely tough, had to switch to overhead DB extensions instead of skullcrushers partway through

Caleb

Paul Ochenrider

Upper Body Tri-Set DB 10/10/10 Waterfall

Benjamin

I’ve been coming back to this as a finisher for upper body days, first time in a while but today I was able to do it with a 40lbs EZ bar. However I had to set the bar down for a couple seconds every once in a while. Super tough. Feel awesome though

10/10 Bicep Waterfall Challenge

Mantathalon Advanced

Excellent and perfect t mix for upper body on upper lower spilt routine I’m doing

Bobby

Love this one. Did inclines at 50. Rack row at 70. Renegades at 30

4/13 Monday Upper Push & Pull Flow

Those band pull aparts are harder than they look 
Feeling like Frankenstein after those monsters 
Thanks for the sesh

200 band pull aparts was a great addition, tough!

Stephen Campfield

12/26 Monday Upper Body

Jamie Mercury

12/29 Upper Body Arms with a 1.5 Push-up Sets

Mark Miller

Great info to help get us strong enough to do an unassisted pull up. Thank you!

Tracy

Jean-Jacques

How to Improve Your Pull-ups

Amanda

11/10 Thursday Upper Arms Session

Danielle

Monday 11/7 Push & Pull

Bruna

Darin

10/31 Monday Upper Body 40 Min AMRAP

Great upper body workout while traveling!

Brett

9/15 Friday Press Curl Extension Upper Day

This is one of my favorite upper body workouts that I have came back to a couple of times. Finishing with a 10/10 bicep waterfall

Vols7328!

11/3 Thursday Bodybuilding Style Upper Day

Peyrondet

10/21 Friday Arms Bro 😎 Day

Kevin

Tuesday 10/18 Upper Body Push & Pull Only

Glen

Adding a scaled version of renegade rows, and or a note or what to do when the DBs are cutting into hands

Nino

10/10 Monday Upper Push Pull Day

Cody

Didn’t have a BB or DBs only two 50lb KBs, was still a good session!

10/3 BB Upper Big 3

Friday 6/16 Upper Body AMRAP

Awesome! Thank you for sharing this! Pack tight!! I will remember this next time the bicep curl is mixed in!

Theresa Smith

brilliant!
will try this way next time👌🏾

Bicep 💪 Curls 101 Tips

Connor

9/16 Friday Upper Body Time Sets

It’s was hard. 6 rounds used a combo of 40LB dumbbells and 30LB and 25LB dumbbells spicy 🥵

9/13 Tuesday Upper Body AMRAP 40 Minutes

Managed 2 rounds in 20 mins. Still recovering from a minor back strain

Virginia

Thursday 9/8 Arms Race Upper Body

Monday 9/5 Push & Pull Upper Body

Jon H

8/31 Wednesday DB/BW Total Body Lift

Bert

Good things to incorporate, especially those of us that live on the fly. And yet another use case of the resistance band

thank you .. I cannot do pullups so this will help immensly👌🏾😊

Alternatives to Pull-ups

A crusher!
35 lbs shoulder press 
20 lbs Arnold’s 
25 lbs spider curls
20 lbs burpee curl and press

5 rounds

Adam

8/25 Thursday Arms Bi Tri Shoulder  40 Minute AMRAP

That TRX face pull to rows transition was brutal for me

That was much more difficult than I expected!  Got ‘er done!!!

Yvonne

Monday 8/1 Bottom Up Upper Body

Great workout. 5 rounds except 4 on dips. Someone was hogging the dip machine!

Brutal! Just did regular pushups-45lb bench-35lb prone row-25lb curl and press. 
The only slight break is while doing curl and press 😳

Finished 5 rounds in 44 minutes. Great workout!

Joshua

Thursday 8/4 Upper AMRAP

A little off my schedule, but being sick sucks  but back in it !!

Great session. Burpees at the end as a finisher felt incredible. Got real quick.

7/21 Thursday Barbell Upper Flow

Ran out of time for prone rows. Good workout

I was able to move up on weight this round. I used 25# 35# 40#. This is a good one ☝️

7/18 Monday Upper Push Pull Curl Press BB Sets

Love these workouts. The structure and mixing up the reps and sets the next time you see the exercise a week later helps keep things fresh

Tough upper body-phew!!! This app was a great help with business travel all week.

7/14 Arms Race Upper Body

Martijn

Samir

7/11 Strength to Fail AMRAP Upper Body

Brutal. Starts great but start tearing you apart by round 4. The push-ups and dips back to back is the killer.

5 rounds, the push-ups at the end were the worst. Crazy shoulder and chest pump

Nick

7/7 Upper Body AMRAP Bicep Tricep Overhead Press

Great workout. Substituted the bicep waterfall instead of renegade rows because of knee issues.

7/4 Upper Body Push Pull

Matthew Lawless

6/30 Bicep/Tricep Blowout

🥵 😓 👍🏼 those burpee’s though!

Needed this change up today. Each time I feel a certain area is requiring a little more rest, or modification, the weekly workouts have a Jedi like mindset and know what I want/need/feel.. The force is strong with this app..

Chris

6/27 Upper Body Push Pull Press

My upper body feels like Gumby.  👍🏼🔥

Peter

6/23 Upper Body Flow Fail Advanced

Awesome workout! I haven’t seen it, but maybe an added feature could be a notes section on the workout so the user can track what weight they used for different exercises? Love the timer and rest. Really easy to navigate

I never know how long a minute actually was. Brutal, but effective 💪🏽👊🏽

Great. Warm up got me loose and ready. Bench with rotation is very different than bench. Tricep and shoulder burner. Loved it. Thanks.

8/22 Monday Upper Push & Pull Flow

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