Name: Playbook - Jeremy Scott - W4/D1
Uploaded: 2024-03-19T15:15:52.769Z
Duration: 45 min
Description: W4/D1

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.

Mark Walden

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

Jannah

Week 4 ✅ shew!  Just as hard as the first but feeling stronger no doubt!!

Chase

W4 Day 1: Whole-Body 

1. DB Goblet Squats 
2. Incline DB Press
3. DB Deadlifts
4. Weight Vest Pull-Up
5. DB Hammer Curl
6. DB Skull Crushers

- 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

4 x 12

DB Goblet Squats

- 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

3 x 8

DB Incline Bench Press

- 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

DB Deadlifts

- Wearing a weighed vest
- 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

3 x 15

Weight Vest Pullups

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells (palms in) toward your shoulders 
- Pause at the top then lower under control

4 x 10

DB Standing Hammer Curls

- Lying down with your arms extended above the shoulders, a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend your arms up, contracting your triceps

4 x 10

DB Skull Crushers

W4/D1

Made it work in the hotel gym. Handy circuit to earn the buffalo wings. Thanks for the work

John

Mike

W1/D1

Those overhead skier swings really get your heart rate up!

Sarah Miron

Limited DB’s in the hotel, but we made it work! Thank you

W1/D2

Justin

Great 10 rounds of a full body workout!!!!!!!

Moveeee get out the wayyyyy get out the wayyyyy!!!!!!

Christopher

W1/D3

Jason Ide

Short on time so I only got 5 rounds in. Great lower body!

Kerry

W1/D4

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.

W1/D5

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

It's always a 5 Star experience with JSF! 💪🏻

Virginia

W1/D6

Great for a day after traveling…. Perfect timing .

Tracy

W1/D7

Jamie Mercury

Second round thru and really loving this routine. Gets the whole body involved. Great workout.

Kenin

W2/D1

Feeling stronger but definitely still torched by the end of these sessions 🥵🥵

Lighter dumbbells on squats and swings.  No dip bar so substituted DB bench press. Got a good sweat going! 🥵

W2/D2

Added variations of 100 pushups and extra stretching

Great workout!  During my rest. I walked on the treadmill for the two minutes and then round five through 10. I did one minute rest by walking on the treadmill and then continued on with the farmers carry, unsure if that defeated the purpose of the rest but I wanted to get continuous cardio in for at least 30 minutes is that OK?

Maritere Sepulveda 

Stacy

W2/D3

Heart rate pumping…working on speed without compromising quality reps. Currently stuck at 4 rounds.

I put this one off for awhile.  Legs are a real barrier for me.  So I picked a light set of dumbbells, set the timer for 20 minutes instead of 40, and gave myself permission to fight another day.  Still sweaty.  Legs still feel like jello. Resolved to get back on track.

W2/D4

Got six rounds.  Can’t do 15 chin-ups so did to failure (8 first round, then 5x5).  Loved this one!

Love this one!!! Definitely one of my favorites!

Jeff Bagwell

Great workout.   It got tough toward the end.

Jeff Ryan

W2/D5

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

Rusty

W2/D6

Irma

W2/D7

Great workout!  I can’t do 15 pull-ups under any circumstances, so substituted lay pull downs.

It was awesome. He made me know my weaknesses and defeat them mentally. Thanks

Boris

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

✅ Week 3 
Week 1 - 25 lb
Week 2 - 30 lb
Week 3 - 35 lb holy wow

W3/D3

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

My leg day aversion kicked in so I set the timer for 20 minutes and did body weight versions of these exercises.  Did four rounds, got a good sweat going and finished with some abs and 1 minute of pushups!

Legs are always 🔥🔥 after those 40 minutes.  Great workout.

W3/D4

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! 💪

W3/D5

W3/D6

W3/D7

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

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. 💪

A warm-up and cooldown/stretch would nice for beginners and intermediate fitness enthusiasts.

Rylan

W4/D4

Loved it.  Lap pulldowns instead of chin-ups worked well and I could complete the reps.

Pushed it a bit and did half of arnold presses with 20’s and other half with 15’s.  Same for the supinated curls.  Got spicy super fast!  Final one in this program. Bittersweet no doubt!! 🔥💪

W4/D5

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. 👍🏻

W4/D1

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