Name: Playbook - Jeremy Scott - Time Sets Total Body Friday 5/10
Uploaded: 2024-05-16T15:29:09.873Z
Duration: 50 min
Description: Time Sets Total Body Friday 5/10

Amanda

Amanda Jordan

Nicholas White

Unrelenting 
Inclines 45
Arnold’s 25
Pull through 25
Goblet 50
Step ups 25
Farmers 50

Greg Parks

Will Maughlin

Jeff Ryan

Time sets with pull-ups to failure total body

- 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

- 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

DB Standing Arnold Press

- Start in a high plank/push up position, with a dumbbell placed near/behind your hand on one side
- 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
- Pull the dumbbell through to the other side
- Repeating back and forth for time or reps

DB Pull Through Pushup

- 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

Bodyweight Pullups

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your 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

DB Goblet Squats

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

DB Single Leg Step-ups

- Standing tall holding a dumbbell in each hand
- Engage the core and pull your shoulder blades down and back making a proud chest
- Step forward and begin walking, while keeping your head up, shoulders back, and core muscles engaged
- Continue walking for your desired time or distance

DB Farmers Carry

Time Sets Total Body Friday 5/10

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.

Time Sets Total Body Friday 5/10

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