Name: Playbook - Jeremy Scott - W3/D2 Chest & Triceps
Uploaded: 2024-03-19T15:15:53.211Z
Duration: 45 min
Description: W3/D2 Chest & Triceps

Manny Melo

Chandler Cox

Had a tough time after legs yesterday. Body wasn’t ready for another high volume day. Really lowered the weight today which felt good. Slow and good control was still a great workout

Christopher

Jarrad

The push-ups at the end were just cruel 💀

Conner

Great workout.  Started a 3000 push-up workout for St. Jude Children’s Research Institute yesterday and feeling those last 200 reps.

Kevin

Melissa Gallagher

Brock

Increased weight by 2.5 for incline chest press.

Tracy

Had to take some longer rests to get through this one. Just finished the 40 days of fitness challenge and I’m resuming here where I left off prior to the beginning of 40 days of fitness.

Caleb

I felt way more mind muscle connection today. Not sure why, but I liked it!! Chest feels bigger already  😂

Kelly

DAY 2: CHEST & TRICEPS

Mobility Prep 

1. DB Bench Press
2. DB Incline Bench Press
3. Cable Chest Flies
4. Chest Dips 
5. DB Floor Presses
6. Pushups

- 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

- 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

4 x 8-12 reps

DB Flat Bench Press

- 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

4 x 8-12 reps

DB Incline Bench Press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward of the chest, engaging your chest
- Pause and let your arms return back to the starting position

4 x 15 reps

Cable Chest Flies

- Step up on the dip station and position your hands with a neutral grip
- Suspend your entire body weight on your hands 
- Initiate the dip by unlocking the elbows and slowly lowering your body
- Control the descent to parallel and then drive back to the starting position by pushing through the palms

Dips

- 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 (DEAD STOP)
- Press the weights to full extension by contracting your triceps and chest

3 x 8-12 reps

DB Floor Press

- 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 high plank position

Pushups

W3/D2 Chest & Triceps

Greg

W1/D1 Legs

Kyle

W1/D2 Chest & Triceps

W1/D3 Metabolic Cond.

Zach

W1/D4 Back & Abs

W1/D5 Mobility & Tissue Work

Jeremy

W1/D6 Shoulders/Biceps/ Calves

Knocked out a 20 min assault and DB combo

Day off, spent some time with the family at a local baseball ⚾️ game.  Will get a run in tonight as well.  Happy Sunday everyone…

W1/D7 Off

How come split squat before front squat? Usually compound movement first, right? Love the program, thanks Jer

Nathan

My booty isn't thankful for this w/o but I am. HTG team JS.

W2/D1 Legs

W2/D2 Chest & Triceps

Assault bike intervals, farmers and extra mobility

W2/D3 Big Boy Walks & Farmers Carry

W2/D4 Back & Abs

My knee needed this a lot. Killer program so far! 👊

W2/D5 Mobility and Rolling

This is a good variety.  Changed out preacher for cable curls

W2/D6 Shoulders/Biceps/Calves

Did deadlifts yesterday, def impacted the session today but got it done

W3/D1 Legs

W3/D3 Overhead Carry with Step Ups

After a week off due to a sore back, I was back in the lab again 👍🏼👍🏼

W3/D4 Back & Abs

W3/D5 Mobility & Rolling

W3/D6 Shoulders/Biceps/Calves

W4/D1 Legs

W4/D2 Chest & Triceps

Awesome workout, adjusted the sled pushes since I’m away from home and the gym I normally go to. Did DB overhead walking lunges instead. Tough!

W4/D3 Metabolic Cond.

Awesome workout. Just those 2 core movements are enough to be pretty intense

W4/D4 Back & Abs

W4/D5 Mobility & Rolling

This one never disappoints. Love this routine.

Kenin

W4/D6 Shoulders/Biceps/Calves

Brutal leg workout today. Decided to do BB Bulgarian squats instead of DB

Did you intentionally program leg day on Monday? Because it works out like a charm with squat racks readily available on international chest day lol

W5/D1 Legs

Added a couple things today to make it a really intense day. Feeling awesone

W5/D2 Chest & Triceps

W5/D3 Mixed Bag Conditioning Day

Awesome workout today! Looking forward to the ab challenge starting next week!

W5/D4 Back & Abs

W5/D5 Mobility and Rolling

Even tho I was tired this morning I got after it and this workout taxed the shoulders and biceps so good! Def seeing growth.

W5/D6 Shoulders/Biceps/Calves

Another Christmas in the trenches. - Kevin McAllister

Thanks JS

Replace step ups with DB Deadlfits and Farmer combo

W6/D1 Legs

50# dbs for chest press on my last set - PR!!

W6/D2 Chest & Triceps

Second JSF program done. Next begins tomorrow. Grateful for how I'm growing and what I'm learning about myself. People pray for the things I take for granted.

Forearms on fire from the 12 min of fun…
37 ish min on the assault bike. Got some good reading in!

W6/D3 DB Carry Challenge & Assault Bike

Light at the end of the tunnel for the first go around of this program. Nice stuff JS

Pushed through this fast with shorter rests cause I had to get out of here prior to the gym closing. Done in 40 minutes

W3/D2 Chest & Triceps

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