Jeremy Scott

Day 1

  Back Squats: 4 Sets 8 - 10 Reps x 1 Drop Set 50%
  Dumbbell Walking Lunges: 3 Sets x 8 - 10 Reps x 1 Drop set 50%
  Glute Ham Raise: 3 sets x 8 - 10 Reps
  Standing Calf Raises Single Leg: 4 sets x 8 - 10 Reps Per Leg

Day 2

  Wide Grip Weighted Pull Ups: 4 x 8-10 Reps 1 Drop Set Bodyweight
  Incline Dumbbell Bench Press: 3 sets x 8 - 10 Reps
  Flat Dumbbell Bench Press: 3 sets x 8 - 10 Reps
  Standing Dumbbell Shoulder Press: 3 sets x 8 - 10 Reps
  Single Arm Dumbbell Rows: 2 sets x 8 - 10 Reps
  Barbell Bent Rows: 3 Sets x 8 - 10 Reps

Day 3 – Corrective/Core Day

Tissue and mobility work foam rolling entire body working on problem spots. Core
training – numerous plank variations, stability ball rollouts, hanging leg
raises, cable wood chops, ect.

Day 4

  Barbell Deadlifts: 4 sets x 8 - 10 reps x 1 Drop Set 50%
  Dumbbell Split Squat: 3 sets x 8 - 10 reps x 1 Drop Set 50%
  Dumbbell Step Ups: 3 sets x 8 - 10 Reps
  Seated Calf Raises: 4 sets x 8 - 10 Reps
  Bodyweight Squats: 4 sets x 25 Reps

Day 5

  Weighted Chins: 2 sets x 8 - 10 reps x 1 Drop Set Bodyweight
  Weighted Dips: 3 sets x 8 - 10 Reps x 1 Drop Set Bodyweight
  Preacher Curl: 2 sets x 8 - 10 reps
  Hammer Strength Chest Press: 3 sets x 8 - 10 Reps
  Pallof Press: 3 sets x 12 reps
  Dumbbell Pullovers: 2 sets x 8 - 10 Reps
  Plyo-Push Ups: 3 Sets to Failure

Day 6 – Corrective Core Day

Tissue and Mobility work foam rolling entire body working on problem spots. Core
training – numerous plank variations, stability ball rollouts, hanging leg
raises, cable wood chops, ect.

Day 7 – OFF – Active rest and recovery

Usually an easy hike around the AZ mountains, an easy bike ride for a few miles,
walking my dog on an extended walk or just shooting hoops to get some sunshine.
My cardio typically is done on days 2 - 4 - 6 and is usually in sprint or
circuit training fashion lasting no more then 20-30 minutes at the max and can
be as little as 8-12 minutes based on the type of workout that is completed.
Each day also starts with some foam rolling usually between 5 - 15 minutes as
well as a dynamic warm up based on the movement patterns for the day.