Name: Playbook - Jeremy Scott - W2/D1
Uploaded: 2024-03-19T15:15:52.609Z
Duration: 60 min
Description: W2/D1

Definitely the workout I needed & perfect program for the frequent flyer! 🔥🔥🔥

Jayson

Superset style  bench/row, goblet/wheels, band press/lat raises*

Used 75s for bench and goblet, 40 for prone, 25 for lat 

Last set for each went to failure.  Great session

Zach

Great efficient workout! 45 second rests between sets really pushed it into conditioning as much as strength (for me). Thankful for these!

Travis

Really good workouts if you getting back into. I love it

Jeremy

Kelly

Back to the basics … you can’t go wrong with these 💪

Guillermo

Jeff Ryan

Tracy

Session 4 Monday  -  BIG 5 – 
Straight Sets 

- DB Flat Bench  10 reps x 5 sets – 
rest 1 minute between sets 
- Band Overhead Presses 15 x 5 sets 
rest 1 minite between sets 
- Single Arm DB Prone Rows 20 total 
reps x 4 sets 
- DB Goblet Squats 5 sets x 15 reps 
rest 1 minute between sets 
- Ab Wheel Rollouts 5 sets x 10 reps 
rest 1 minute between sets

- 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

Band Overhead Presses

- From a high plank position with one hand on the floor and the other on the handle of the dumbbell (palm facing inward)
- Pull the dumbbell straight up to your side and slowly lower it back down
- Keep your chest facing the floor throughout, don’t twist the torso at the top
- Complete desired reps then repeat on the opposite side

Single Arm DB Prone Row

- 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

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab Wheel Rollouts

W2/D1

Just annFYI - The timer showed 45 seconds btw not 60 seconds… is that a mistake?

Elisheva

Shelley Cox

Really enjoyed this. Welcomed my second child to the world this week, so a good 3 day a week program for the next month or so is awesome.

W1/D1

Clyde

Great New Years Day 2024 workout to start the year!!!

Ryan

W1/D2

Tough workout, got 6 rounds in just at the 40 minute mark.

Zachary

One decision at a time! Great workout this morning!

Ellesse

W1/D3

Didn’t want to do it but glad I did! Great program for the traveling professional.

Boris

W2/D2

Switch ups for cable pull downs but ended each round pull ups to failure.  Clock ran out during 5th round but finished it out

A good one as always, thank you! 5+175, but super modified for available equipment.

4+170 reps. Went ahead and finished in 42:20. I think I’ve done this workout 3 times and every time it’s terrible 🥵🥵

W2/D3

Nicholas White

W3/D1

W3/D2

W3/D3

Barbell bench instead of DB. Great session post Superbowl

Scott S

W4/D1

Did another full body bt days that included dips so changed out for flyes.  But did three sets to failure to complete dips.  Used 100 lb DBs for deadlifts- no straps or belt.

W2/D1

Community

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