Name: Playbook - Jeremy Scott - Friday 1/26 Total Body
Uploaded: 2024-04-18T19:45:54.588Z
Duration: 40 min
Description: Friday 1/26 Total Body

W3 Day 5: Upper Body 
40 Minutes AMRAP (As many rounds as possible resting as needed between sets and reps) 

1. DB Bench Press 12 reps 
2. Close Grip Chinups 15 reps
3. Kneeling DB Arnold Alt. Press 12 reps per arm
4. DB Preacher Curls 10 reps per arm

40 Minutes AMRAP (As many rounds as possible resting as needed between sets and reps) 

1. DB Bench Press  
2. Close Grip Chinups 
3. Kneeling DB Arnold Alt. Press 
4. DB Preacher Curls

- 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 with Rotation

- Grab the bar with an underhand grip (palms facing you, hands close)
- Pull yourself up until your head is above the bar, keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Close Grip Chinups

- From a kneeling position raise the dumbbells to shoulder height on each side, and twist so that your palms are facing your body
- Keeping your eyes facing forwards, slowly press one dumbbell above your head while turning your wrist so that your palm is now facing forward (away from your body) until your arm is fully extended
- Lower the dumbbell back down to the starting position - twisting at the wrist until your palm is facing your body once again
- Repeat this movement immediately with your opposite arm
- Working back and forth for time or reps

12 reps per arm

Kneeling DB Arnold Alt. Presses

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Complete desired reps then repeat on the opposite side

10 reps per arm

DB Single Arm Preacher Curls

40 min AMRAP

Friday 1/26 Total Body

Friday Total Body April 12th

Can't believe it took me a year or so to notice all the full body workouts in one tab. Great stuff!

Wednesday Total Body April 10th

Monday Total Body April 8th

Monday Total Body 1/22

It’s harder than it is on paper. Great hotel workout 🏨

John

As usual. A very good workout. I did 5 rounds in 39:45 with 25 LBs.

Nicholas White

5 rounds + 2 ; 50 on db rows, 40 lbs on rest of movements

Robert

12/22 Friday Total Body **

Montana

Greg Parks

Jon H

Wednesday 12/20 Total Body **

A nice one to hit a little of everything.

Zach

Monday 12/18 Total Body **

10/5 Mobility & Ruck Work Thursday

Tricia

10/6 Total Body Lower To Upper Time and Rep Sets

Total Body AMRAP 30 Min 9/8 Friday

Awesome workout. Didn’t have time to do the lunges straight so I put it in during the rest times of some stuff later in the workout. Rushing before the gym closes

Caleb

Heavy weight nice for a change
90lb sumo squats
80 lb bench
80lb DBs deads 
50 lbs shoulder
Pull-ups 17-11-9-8
Walking lunges 207 steps in 10 minutes. Ouch

Lunges almost killed me on a Monday, liked the heavy sets with ending though

Rob Renschler

7/17 Monday Total Body Strength 5 x 4

Tonya

Burn baby burn. 
Started thinking 3rounds then maybe 4 but started feeling stronger so pushed HARD and got 5 rounds 😱
Used 25 lbs DBs for everything except skaters where I did 10 lbs.

Bryan

Total Body AMRAP 30 Min 7/20 Thursday

Thanks for this breakdown!  I’m very interested in trying rucking.

Katie Merkent

Rucking 101 Breakdown

Perfect travel workout even in 118 degrees -Palm Springs 😂

Alyssa

Took me 38:20 to complete 4 rounds. Happy 4th all.

Total Body DB Circuit 5/25 Thursday 40 Min AMRAP

Amazing. What a workout. Very nice to complete a workout and feel like you hit maximum expenditure😎

Simeon

Nice paced workout. Nothing to kill you but challenging.

5/19 Total Body Basics Friday

Jeremy

Gregory

5/15 Monday Upper to Lower Total Body

Margaret

What a great cruiser ❤️💪🏼

40 lbs goblets 
30 lbs lat lunge
40 lbs DB floor press

Adam Livesay

5/17 Wed Lower To Upper Time and Rep Sets

Mike

Anthony

Great full body workout using lots of different weights from 25lb - 50lb DB’s + chin ups. Thanks!!!

Rich Brown

Monday 5/8 Total Body Upper Heavy Start

Total Body Mid Week Wednesday Flow 6/7

Delwyn

Felt so good. First time that I could do the full minute split squats. 
Step ups 15 lbs
Skiers 20 lbs
Curl and press 30 lbs

5/10 Total Body Lower Heavy Start

Time Sets Total Body Monday 6/5

Love the whole body workout. 
30 lbs Bulgarian splits
45 lbs incline
60 lbs dead’s
25 lbs alt kneeling Arnold’s

5/12 Total Body Full Flow Straight Sets

That’s a humbling workout. I used 30# and 25# dumbbells. The pull-ups need work.

8/31 Wednesday DB/BW Total Body Lift

Fun. 
75lbs farmers
30 lbs overheads
Row 8:15

Thursday May 4th Mixed Endurance Day

Great workout!! Little upper. Little lower. Mobility at the end!! 👊🏼

Kimm

All Reps Total Body Wed 4/19

38 min. Cut out 1 round per exercise to fit it in before work. Although I did all the KB swings!! These are a fav!! ✌🏻.

Happy Monday. 
First time I could do inclines with 50lbs. Hallelujah. 
40 lbs for rowing but dropped to 30 lbs for last set.

Loved this Monday workout 🙌🏼👊🏼💪🏼

Total Body Big 5 - Monday May 1st

Joseph

Total Body Straight Sets Monday 4/17

Total Body AMRAP 30 Min 4/21 Friday

6/1 Push Pull Legs Thursday

Friday 7/28 Total Body

Excelent 💪🏽💪🏽💪🏽💪🏽

Gaby

Biceps definitely pumped. 
Never done elevated heel squats. Seems like a nice stretch.

Mark Miller

Wed May 3rd Total Body Legs First

Nice. Quads burned at the end for sure. 
50 bench
30 renegades
30 single squat topress

Friday 1/26 Total Body

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