Name: Playbook - Cody Wright - W6/D4 Chest + Back + Easy Run
Uploaded: 2023-04-22T03:08:36.757Z
Duration: 60 min
Description: W6/D4 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

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Barbell Incline 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

- Lying supine on a decline bench
- Hands should be slightly outside shoulder width
- Lower the bar to the chest actively stretching your chest muscles
- Press the bar upward by extending your elbows

Barbell Decline Bench Press

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell Bent Over Row

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec Deck Chest Fly

EZ-Bar Pullover

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

Dumbbell Shrug

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W1/D3 Shoulders + Arms + Interval Run

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W1/D7 Long Run

W2/D1 Chest + Back + Easy Run

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W2/D3 Shoulders + Arms + Interval Run

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W3/D1 Chest + Back + Easy Run

W3/D2 Legs + Abs + Easy Run

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W3/D4 Chest + Back + Easy Run

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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

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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

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W6/D1 Chest + Back + Easy Run

W6/D2 Legs + Abs + Easy Run

W6/D3 Shoulders + Arms + Interval Run

W5/D7 Long Run

W6/D5 Legs + Abs + Easy Run

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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

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W8/D2 Legs + Abs + Easy Run

W6/D4 Chest + Back + Easy Run

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