Name: Playbook - Cody Wright - W5/D4 Chest + Back + Easy Run
Uploaded: 2023-04-22T03:08:36.732Z
Duration: 60 min
Description: W5/D4 Chest + Back + Easy Run

Susant

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

- Grip the dumbbells with thumbs facing each other and outside shoulder width 
- Bring dumbbells down to your mid chest  
- Push dumbbells straight up engaging your chest
- Keep elbows from flaring up and out when pushing the weight

Dumbbell Bench Press

- Grab the bar with your palms facing each other 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 D-Grip Lat Pulldown

- Begin by lying back on a slightly (10-25°) incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell Slight Incline Bench Press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell Bent Over Row

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline Cable Fly

- With your hands outside shoulders width, palms facing inward
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row - Wide D-Grip

2 x fail (4:2:1:2)

- Start with a weight vest on or weighted plate on your back in push up position
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position

Weighted Push Up

2 x fail (4:2:1:2)

- 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
- add weight with a weight belt, weight vest, or holding a dumbbell/kettlebell between your feet

Weighted Chin Up

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell Shrug

W5/D4 Chest + Back + Easy Run

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

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/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

W5/D4 Chest + Back + Easy Run

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