Name: Playbook - Cody Wright - W1/D1 Push + Easy Run
Uploaded: 2023-09-25T01:41:00.976Z
Duration: 100 min
Description: W1/D1 Push + Easy Run

Push -
Warm-Up:
3 sets: 
Prone Y+T Raise 5 (each)
DB Fly 15
Tricep Pushdown 15
Plyo Push Up 5

Main:
Barbell Bench Press - 5x5 @75% (225)
super set
Face Pulls - 5x8

Accessories:
Incline DB Bench 3x8 (80)
compound set 
Incline DB Fly 3x15 (30)

Seated Lateral Raise 4x12 (20)
compound set 
DB Upright Row 4x12 (20)

JM Press 3x8 (95)

100 Banded Pushdowns 

-Running-
Easy 45 min or 5 mile. Heart rate stays zone 2!

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

Barbell bench press

- Pull the cable towards your face with elbows flared outward

Face pulls

Incline dumbbell bench press

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

Incline DB Bench + Incline DB Fly

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control