Name: Playbook - Jeremy Scott - Friday 2/2 Shoulders/Biceps/Calves
Uploaded: 2024-04-18T19:45:55.329Z
Duration: 45 min
Description: Friday 2/2 Shoulders/Biceps/Calves

Alyssa

DAY 6: SHOULDERS, BICEPS & CALVES

Mobility Prep 

1. Barbell Overhead Press
2. Standing Arnold Press
3. DB Lateral Raises 
4. DB Rear Flys
5. Barbell Curls
6. DB Preacher Curls
7. DB Curl and Press
8. Seated Calf Raise 
9. Standing Calf Raise

- 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

- 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

4 x 6-8 reps

BB Overhead Press

- From a standing 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 the dumbbells above your head while turning your wrists so that your palms face forward (away from your body) until your arm is fully extended
- Lower the dumbbells back down to the starting position - twisting at the wrists until your palms are facing your body once again

4 x 8-12 reps

DB Standing Arnold Press

- Start in a standing position, holding dumbbells at your sides
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

3 x 10-15 reps (lighter load)

DB Lateral Raises

- Stand with feet shoulder-width apart, holding dumbbells at your sides
- Press the hips back in a hinge motion, bringing your chest forward and almost parallel to the floor
- Allow the weights to hang straight down (palms facing each other) while maintaining a tight core, straight back, and slight knee bend
- Raise both arms out to your side, on an exhale, keeping a soft bend in your elbows
- Squeeze the shoulder blades together as you pull them toward the spine
- Lower the weight back to the start position as you inhale (Avoid hunching your shoulders, and keep your chin tucked to maintain a neutral spine during the exercise)

3 x 8-12 reps

DB Bent Reverse Flys

- With a barbell in your hands and your palms facing up
- Curl the bar up toward your shoulders, engaging your biceps
- Keep your elbows pointed to the floor
- Lower the bar with control

4 x 8-12 reps

BB Curls

- 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

4 x 8-12 reps per arm

DB Single Arm Preacher Curls

- 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

3 x 10-15 reps per arm

Alt. DB Curl and Press

- From a seated position, place a weight across the top of your legs
- With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves
- Hold the top contraction for a second
- As you inhale, return to the starting position by slowly lowering the heels

4 x 15-20 reps

Seated Calf Raises

- Stand with your torso upright, the ball of the foot on an elevated surface (that is around 2-3 inches tall) while your heels extend off and touch the floor
- With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves
- Hold the top contraction for a second
- As you inhale, return to the starting position by slowly lowering the heels

4 x 15-20 reps

Standing Calf Raises

Friday 2/2 Shoulders/Biceps/Calves

Fun one. Push-ups for a minute are a killer. 
Air bike 8 minutes left be gasping 😱

Greg Parks

Great workout, had to sub pushups bc of rotator cuff but nice flow.

Kyle Jonas 

Kelly

5/22 Big DB 3 Repeat Upper Monday

Joe brock

Grant

6/13 Tuesday Upper Body Straight Sets

Nicholas White

Zack

4/10 BIG 3 Push Press Pull

Jeff Ryan

3/27 Monday DB Basics

Advanced Pull-up 30 Minute EMOM Challenge

Mike

Great challenging workout had to sub out chin ups - I have yet to do a chin up still- with close grip over head triceps. Still super!

3/2 Upper Body Straight Sets Style

Matt

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

jelly arms🥵 .. 5 rounds with modified pushups(no sliders)
pullups(inverted)
standing arnold press..
10kg DB 10x each arm ..🥵
loved it 😁

Delwyn

2/27 40 Minute Upper Body AMRAP

2/23 Thursday Upper Arms Press Curl Extend

First time using your app. Trx face pulls are killer

Brandon

2/20 Monday Push Pull

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

Easily my favorite upper body finisher. Did 30lbs again but with a lot less stops at the top or bottom of a rep.

10/10 Bicep Waterfall Challenge

Mantathalon Advanced

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

Love it. Renegade rows in the middle a killer. 
70lbs DB Bench
70lbs DB rack row
20 lbs renegades
20lbs skull crushers and curls

4/13 Monday Upper Push & Pull Flow

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

Anthony

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

Brent Johns

11/3 Thursday Bodybuilding Style Upper Day

Manuel PEYRONDET

Great finish to the week, triceps will be dying tomorrow.

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

Emanuel

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 🥵

6.3 rounds feel great thanks for the session.

Steven

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

jasim

Than

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

Adam

6.5 rounds… 20lb DBs for all exercises 🔥

Jack

8/25 Thursday Arms Bi Tri Shoulder  40 Minute AMRAP

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

Miri

8/22 Monday Upper Push & Pull Flow

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

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

Great!! Have not done close grip chin-ups in a long while. Needs work.

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

Chest 35
Kettle 30
Shoulders 25
8 pull-ups hard 
12-15 dips 
12 push up 
6-7 rounds, about 5 min each

John

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

First round thought I was gonna fly through this and it got spicy quick. Got 6 rounds in. Great session

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

Great workout! Had to substitute the last exercise due to my leg injury. Highly recommended 💪

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..

Christopher

6/27 Upper Body Push Pull Press

My upper body feels like Gumby.  👍🏼🔥

Peter

Love the ‘to failure’ throw in’s. Brutal and awesome workout.

Dave Kelly

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.

Friday 2/2 Shoulders/Biceps/Calves

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