Name: Playbook - Jeremy Scott - W4/D5
Uploaded: 2024-03-19T15:15:52.808Z
Duration: 40 min
Description: W4/D5

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

Mark Walden

Jeff Ryan

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 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

W4/D5

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.

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

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

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

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

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

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/D5

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