Name: Playbook - Jeremy Scott - Day 9 Upper Body Straight Sets
Uploaded: 2025-09-14T19:10:15.319Z
Duration: 60 min
Description: Day 9 Upper Body Straight Sets

Chris

Albert

Manny

Great way to finish with those Atomic pushups 😮‍💨 
Thanks for the sesh

John

Jarrad

Body is still sore from the previous days!

Manny Melo

Archers push-ups are legit.....🤯🤯🤯

Anthony

Kimm Brown

Atomic push-ups were an A-Bomb  holy pump

Matt Raudenbush

Kathleen Sierota

Kevin

Guillermo

Vols7328!

Awful!!! Felt like the hardest arm workout ever!!

Sarah miron

Robert

Really enjoying the variety in this program but still pushing the limits! That last minute of atomic push-ups 🥵☠️

Hunter

Great way to start the day! Band pulls were tough!

Let me tell you about those 50 band pulls🤬🤬🤬. Great pump today

Travis Campbell

Dave Greene

Benjamin

Atomic push-ups or Archer, don't know which was worse.

Nick

Shoulders are smoked! If you ever want to up the ante on an exercise, just add sliders. Oof! 💪

Brock

That was hard! 🥵 dips are not my friend

Kerry

Tony

The band pull-a-parts sneak up on you!!! Great one

Dan Doverspike

My arms are feeling it today! Good workout.

Jeff Ryan

Dena

Mike

Great workout! My shoulders are on fire 🔥💪🙌

Doug

Love the way week 2 is looking! I was surprised to see a total different order of workouts and splits for this week. Bring it on!! 🔥💪🏻🔥💪🏻

Jake

Great workout. Did day 9 today instead of day 9 cause I need to give my legs a little break. Been running everyday and playing basketball

Caleb

Those archer push ups are humbling!  I had to go to my knees.  But I look forward to seeing how I progress in the coming weeks!

Katie Merkent

Archer Pushups 3 x 10 
Chest Dips 3 x 12 
Chest Supported Bi-Lateral Alt. Row 3 x 12 
DB Incline Bench 3 x 12 
Band Pull-A-Part 3 x 50 
Alt. DB Curl and Press 1 min on 1 min off x 3 sets 
Atomic Pushups 1 min on 1 min off x 3 sets

- Start in a push-up position with your hands placed wider than shoulder-width apart
- Keeping your body in a straight line, bend one elbow while keeping the opposite arm straight
- Your straight arm will offer some support while your other arm holds your bodyweight
- Press yourself back up to starting position 
- Complete desired reps then repeat on the opposite side

Archer Pushups

- Step up on the dip station and position your hands with a neutral grip
- Suspend your entire body weight on your hands 
- Lean forward for more chest recruitment
- Initiate the dip by unlocking the elbows and slowly lowering your body
- Control the descent to parallel and then drive back to the starting position by pushing through the palms

Chest Dips

- Support your chest on an incline bench, a dumbbell in each hand
- Row the dumbbells up toward your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down
- Then row each dumbbell individually 
- Repeating the entire sequence for time or reps

Chest Supported Bi Lateral to Alt. Row

- 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

- Holding a band near the ends, arms forward of the shoulders 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull-A-Part

- Hold a dumbbell in each hand at your sides 
- Curl one dumbbell up toward your shoulder, engaging your bicep
- Using a neutral grip, elbows forward of your body, press the dumbbell overhead
- Reverse the movement back down to starting position and repeat with the opposite arm
- Working back and forth for time or reps

Alt. DB Curl and Press

- Start in a high plank/push up position, feet on sliders
- 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 high plank position
- Slide/tuck your knees in toward your chest and back out to starting position

Atomic Pushups

Day 9 Upper Body Straight Sets

Brian

Welcome Video Pre Day 1

FAQ Video Pre Day 1

richard

I started tracking about a week ago to get back on track and figure out my macros again!

Theresa Smith

Quick Nutrition Chat Pre Day 1

Really have focused on mobility and it’s made such a difference.  Thanks JSF

The importance of mobility training cannot be stressed enough, it has been so beneficial and definitely helps prevent injury too.

The mobility stuff is worth the price of the app alone. Everything else is just bonus! Love the phrase “aggressive mobility” and looking forward to attacking this challenge.

Mobility Rest Recovery Pre Day 1

Amanda Jordan

Bryan

Peyrondet

Day 1  Back & Biceps

Adam

2nd time hitting this program. 1st time was tough m, but much more ready this time around. Betta sweat! Great workout

jason

Day 2  Chest & Tricep

Smoked legs. Walking lunges are brutal at the end

Matthew Lawless

Day 3 Lower Body

Jackson Lee

Day 4  Shoulders & Core

I foresee more MetCons and core work ahead of me. This workout pointed out some glaring holes in my workout program that I want to address. Ass kicker of a workout tho!

Day 5  Metabolic Mobility

Felt good to get through everything! Ready for the next workout!

Day 6  Mobility

Much needed mobility and 45 min elliptical. Ready for week 2!

Spent an hour doing this at the gym in the sun and my legs, hips, back feel great. It’s a lovely check in and softening exercise that will help me get through my 10hr shift on my feet. Thank you!

David Molloy

Day 7  Mobility

This one is a kind of choose your own adventure based on the weight. It will either be bad or really bad

Day 8 Single leg focus

Wowsers, 100 calories out the gate and 100x feet to bar is like getting hit by cricket bat/baseball bat 🏏
Definitely earned the beers with this one! Thanks

Day 10 Core & Conditioning Assault Bike Sandwich

Used bands on pulls up and still died ☠️😂

First HOT day of the year in NC and I’m sweating like crazy. What a burn

Day 11 Upper Body Bodyweight Focus

Still one of my favorite bodyweight workouts.

Kenin

Body weight workouts are the true test of strength 🔥🔥🔥

Day 12 Lower Body Bodyweight Focus

Very helpful and I’m really starting to enjoy being in the gym to stretch and open up the movement patterns

Day 13  Mobility

Day 14 Mobility

Total body was nuts. 5 am workout day LFG

Day 15 Total Body Check in #1

Substituted an hour ruck walk for the deadmill sprints.

Did :30 sprints on and :30 off on assault runner

Danielle

Day 16 Deadmill Sprints & Mobility

Day 17 Total Body Check in #2

Enjoyed this.  Used chains and changed up with carrying dumbbells

Zach

Day 18 Mobility & Rucking Workout

Day 19 Total Body Checkin #3

Went on a 2.5 walk with a 18# weight vest.

20 minutes treadmill max incline @ 3 mph holding 5 lb weights…ready to dominate the day

Day 20  Mobility

Day 21  Mobility

Ezekiel

Day 22  Back & Biceps

That finisher was devastating🔥💪🏻

Day 23  Chest & Tricep

6 minutes of walking lunges after all that is almost more mental than physical, but my legs would beg to differ.

I fear Bulgarians every time, idk how you can go 100s so calmly

Day 24 Lower Body

Uriel

Day 25  Shoulders & Core

Day 26  Metabolic Mobility

Forgo to swipe yesterday but got that needed mobility done.

I forgot to mark this as complete but got in extra mobility yesterday!

Day 27  Mobility

Mobility done and a nice easy 3 mile run for active recovery today.

Day 28  Mobility

Day 29 Single leg focus

Nice one but got through it. Band pull apart are hard.

Day 30 Upper Body Straight Sets

Jon Shore

I find the toe to bar near on impossible to do so just mixed it up with some lying leg raises...
Not going to lie. I couldn't finish the 150 Cals at the end. I was ready to pass out 🤦🏾‍♂️🤪🤪🤪

Day 31 Core & Conditioning Assault Bike Sandwich

Day 32 Upper Body Bodyweight Focus

Day 33 Lower Body Bodyweight Focus

Needed this. Hip flexor, psoas and piriformis on my right side is so tight.

Day 34  Mobility

I love that this is on the program several times! Forces me to do it and feels amazing!!!

Two days of foam rolling in a row felt great

Day 35 Mobility

Hey. Need an alternative for renegades..  it’s bothering my right shoulder on the pull.

Damian

Day 36 Total Body Check in #1

Rower and did 20 rnds at 20 sec sprint and 40 sec rest

Used air bike and added 100 push ups in 10 minutes as a finisher

Day 37 Deadmill Sprints & Mobility

Day 38 Total Body Check in #2

Embracing rucking … 25#s of pure sand on an ol backpack 💪

Day 39 Mobility & Rucking Workout

Day 40 Total Body Checkin #3

Got in around 45 minutes of mobility today between two sessions!

Day 41  Mobility

Day 42  Mobility

Day 43  Back & Biceps

Great session... struggled to finish the waterfall though... I was cooked..🥵🥵🥵

That finisher finished me! Great workout!

Day 44  Chest & Tricep

6 minutes of walking lunges after all of that was diabolical. But we got it done and feeling stronger than ever!

One of the best lower body routines. Legs are 🔥

Andrew

Day 45 Lower Body

Man that 12min dumbbell finisher was real!

Garret

Great finisher 🎲🎲🎲🫡🌶️🌶️🌶️

Day 9 Upper Body Straight Sets

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