Name: Playbook - Chris Verissimo - Track Session + Shoulders/Arms
Uploaded: 2023-01-15T15:05:52.900Z
Duration: 75 min
Description: Track Session + Shoulders/Arms

AM: track session
1.5 mile warm up 
4 x 400M 
4 x 200M
4 x 100M
1.5 mile Cool Down

PM: Strength Training

Track Session

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Dumbbell Shoulder Press

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear Delt Fly

- Hands shoulder width apart and raise to upper chest level

Upright row

Push Ups

Barbell Curl

Chin Up

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Bicep Killer

Skull Crushers

Cable Tricep Push Down

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Track Session + Shoulders/Arms

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