Name: Playbook - Jeremy Scott - W1/D5
Uploaded: 2025-03-09T03:26:16.436Z
Duration: 40 min
Description: W1/D5

Mike

Jeff Ryan

Amanda Jordan

Bonnie Simmons

Substituted jumping jacks for pull-ups at home. Great upper body workout.

Samuel

Got six rounds.  Used lighter dumbbells but still got a good sweat going.  Can’t do 15 chin-ups so did 5 which is better than 0.

Mark Walden

Great workout. Got thru 8 rounds and arms are smoked.

Kenin

Chris

Ciara

Vols7328!

Tracy

Holy wow!  This was extremely difficult & honestly a bit frustrating. Those closed grip chin-ups totally got in my head.  lots of work to do! 💪🔥😡

My upper body is about as swollen as it’s ever been! ☠️

Rusty

Jeff

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

W1/D5

W1/D1

This one gets me almost every time ☠️☠️

W1/D2

W1/D3

Eased into it. 4 rounds and pre/post stretching

That one absolutely kicks my a$$ every time 🫠 ☠️

W1/D4

Trained shoulders and arms today, worked up a sweat so it counts for cardio. 👍

W1/D6

Great for a day after traveling…. Perfect timing .

W1/D7

W2/D1

W2/D2

Paired this with a Sunday Advanced MetCon. Loved it.

Stayed at 20lb dumbbells super rough on my left hand strength

W2/D3

W2/D4

Went up 5 lbs for first 4 sets of benches, 5 lbs for all of the single preachers. I feel wrung out after this one!

Went 5 solid rounds instead of my usual 4. Getting stronger as well! Love this program and the flow!

W2/D5

Did 35 minutes on the treadmill.   Got the sweat going.

W2/D6

Irma

W2/D7

Did supersets because of lack of time. Completed.

W3/D1

Set the clock for 20 minutes and went straight through for 3 rounds plus the 4th round of squats and swings.  Good workout!

W3/D2

Added in the 10-1 finisher with pushups and dips

W3/D3

Paired this with a Sunday metcon and my legs are dead.

3 rounds +100 pushup finisher. In between I did lots of stretching.

W3/D4

I have to break up my pull ups I can only do 5 in a row so hard for me im very light to

Jesus

Who are we kidding?  I can’t do 15 chin-ups, but I did some and had major assistance with the rest.  Otherwise got through 5 rounds! 💪

Jeff Bagwell

W3/D5

W3/D6

W3/D7

Fun!  Did body weight for squats and scapular pulls/hanging for pull ups since I can’t do 15 much less with a vest!  Super sets instead of straight through, that’s how I like it.

Feeling stronger every week! I love the full body workout with this one.

Jannah

W4/D1

Body weight split squats are enough for me.  Did not use weight vest this time.  Reduced number or swings.  Got a good sweat going and breathing heavy regardless! 💪

W4/D2

Headache better did 25’s in all but two rounds

W4/D3

Leg day is a real barrier for me.  So I committed to 20 minutes instead of 40 and used lightest DBs I have (10 lbs).  Got it done, sweating ridiculously, and will live to fight another day.  Hope I can walk tomorrow.  May this encourage someone to try it even when they don’t want to. 💪

W4/D4

Only did 30 min 4 rounds. I definitely didn’t eat enough protein yesterday.

W4/D5

W4/D6

Jeremy was the one that introduced me to the importance of mobility 5 years ago, and my foam roller and I have a lot of miles in together now! Love coming back to these guides as refreshers and reminders, as there's ALWAYS something I've forgotten and man, it hurts so good. 👍🏻

W1/D5

Community

More workouts from Jeremy Scott