Name: Playbook - Jeremy Scott - Monday 5/6 Full Body Lift
Uploaded: 2024-05-16T15:29:29.724Z
Duration: 40 min
Description: Monday 5/6 Full Body Lift

Solid workout felt great after completing

Bryan

It was great doing straight sets today. I challenged my strength. 
Used the barbell for squats and deadlifts. 
Squats-45lb
Deadlift-started with 65lb & ended with 85lb 
Bent over rows-25lb db
Chest press-25lb db

Kimm

30 lb Bulgarian splits
Bench press 75-65-65-65
Alt bent row 55
Dead 65-65-55-55

Greg Parks

Amanda

Chris

Jeff Ryan

1. DB Squats: Front Squats, Rack Squats, Split Squats or Goblet Squats (pick one of the listed squat variations) 
2. DB Floor Press 
3. DB Bent Over Rows 
4. DB Deadlifts 

ABS:
- Shin Huggers 

***Add in one additional exercise of your choice 3-4 sets of weak point training or anything you wish to work on and improve***

- Begin by holding dumbbells in front rack position, feet roughly shoulder width apart
- Engage your core and keep your back straight
- Hinge at the hips, bend your knees and lower your glutes towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes to drive up to the starting position

4 x 6-10

DB Rack Squats

- Lying, hold the dumbbells extended over your chest, hips and knees bent with feet flat on the floor
- Slowly lower the weight until both elbows touch the floor 
- Press the weights to full extension by contracting your triceps and chest

4 x 6-10

DB Floor Press

- Stand with your feet hip width apart, a dumbbell in each hand
- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull one dumbbell up keeping your elbow close to your body
- Engage your lat as you pull up 
- Lower the dumbbell with control
- Repeat with the opposite arm
- Working back and forth for time or reps

4 x 6-10 reps each side

DB Alt. Bent Rows

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

4 x 10-15

DB Deadlifts

- Lying on the floor with legs extended, arms extended overhead 
- Explosively sit up as you tuck your knees in, hugging your shins
- Extend back out to starting position with control

Shin Huggers

Monday 5/6 Full Body Lift

33 min- 100 of each, used dumbbells/kbs: 10lbs x2 
 curl and overhead press, 18lbsx2 bench and row; 26lbs x2 (40) ; 26lb and 18lb (60)squats.. sweaty.

Used 100 barbell the entire time- 
Curls- 13:21 (most difficult)
Squats- 21:34
Bench- 28:40
Rows- 39:34 (most surprising)
OHP- 52:37 
Goal was sub 45.  Over 7 and 1/2. Total time : 52:37

Great challenge!

Zach

100lbs 100 Rep BB High Volume Challenge Sunday 5/12

Monday Lift 5/13

Tuesday Boxing - X23 5/14

I really liked the lower reps to try a little heavier weights. 
35 DBs Bulgarians
60 incline 
35 shoulder
25 walking lunges
12 upright row

Wednesday Lift 5/15

Thursday Abs & Carry 5/16

It was great, I’m not used to the rest time. Is ok to do the exercises as a circuit and reduce rest time as I’ll be working different body parts? 
You can tell me to not be impatient, that’s also fine!
It’s three hours after and I’m feeling great, good App man. You’ve worked hard to create it and it really is good to use.

Monday 5/6 Full Body Lift

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