Name: Playbook - Cody Wright - W1/D1 Chest + Back + Easy Run
Uploaded: 2023-04-22T03:08:36.615Z
Duration: 60 min
Description: W1/D1 Chest + Back + Easy Run

Today's training consists of 2 workouts.

- Easy Run Day
4 miles below you max aerobic heart rate

2. Chest + Back - Strength & Hypertrophy workout

*To find your max aerobic heart rate:
180 - AGE = Max Aerobic Heart Rate

Training below your max aerobic heart rate is vital for building your aerobic base. To be as accurate as possible, wear a chest strap heart rate monitor that will sync to your watch.

4.0 mi Run

Running

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- 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

Dumbbell Incline Bench Press

Dumbbell Reverse Incline Bench Seal Row

3 x 8 (4:2:1:2)

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Flat Fly

3 x 8 (4:2:1:2)

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Pullover

2 x fail rest 5sec, fail

- Lean forward to apply more tension on your chest
- Maintain control and stability

Chest Dips

- Grab the bar with your palms facing you
- Pull your torso 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

Chin Up

W1/D1 Chest + Back + Easy Run

W1/D2 Legs + Abs + Easy Run

W1/D3 Shoulders + Arms + Interval Run

W1/D4 Chest + Back + Easy Run

W1/D5 Legs + Abs + Easy Run

W1/D6 Shoulders + Arms

W1/D7 Long Run

W2/D1 Chest + Back + Easy Run

W2/D2 Legs + Abs + Easy Run

W2/D3 Shoulders + Arms + Interval Run

W2/D4 Chest + Back + Easy Run

W2/D5 Legs + Abs + Easy Run

W2/D6 Shoulders + Arms

W2/D7 Long Run

W3/D1 Chest + Back + Easy Run

W3/D2 Legs + Abs + Easy Run

W3/D3 Shoulders + Arms + Tempo Run

W3/D4 Chest + Back + Easy Run

W3/D5 Legs + Abs + Easy Run

W3/D6 Shoulders + Arms

W4/D1 Chest + Back + Easy Run

W4/D2 Legs + Abs + Easy Run

W4/D3 Shoulders + Arms + Interval Run

Susant

W4/D4 Chest + Back + Easy Run

W4/D5 Legs + Abs + Easy Run

W4/D6 Shoulders + Arms

W4/D7 Long Run

W5/D1 Chest + Back + Easy Run

W5/D2 Legs + Abs + Easy Run

W5/D3 Shoulders + Arms + Interval Run

W5/D4 Chest + Back + Easy Run

W5/D5 Legs + Abs + Easy Run

W5/D6 Shoulders + Arms

W6/D1 Chest + Back + Easy Run

W6/D2 Legs + Abs + Easy Run

W6/D3 Shoulders + Arms + Interval Run

W6/D4 Chest + Back + Easy Run

W5/D7 Long Run

W6/D5 Legs + Abs + Easy Run

W6/D6 Shoulders + Arms

W6/D7 Long Run

W7/D1 Chest + Back + Easy Run

W7/D2 Legs + Abs + Easy Run

W7/D3 Shoulders + Arms + Interval Run

W7/D4 Chest + Back + Easy Run

W7/D5 Legs + Abs + Easy Run

W7/D6 Shoulders + Arms

W7:D7 Long Run

W8/D1 Chest + Back + Easy Run

W8/D2 Legs + Abs + Easy Run

W1/D1 Chest + Back + Easy Run

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