Name: Playbook - FAZE ONE FITNESS - FRIDAY
Uploaded: 2024-01-11T00:27:01.966Z
Duration: 90 min
Description: FRIDAY

✖️3.5 mile run
Treadmill or Road

3 sets Medium weight between Heavy and Light

✖️Chest
DB Press + Incline Press
Barbell Chest Press (Reg + Decline)


✖️Biceps
DB Curls
Cable Curls
Str8 Bar + EZ Bar Curls

✖️Abs
Russian Twist w/ 25lbs weight
Leg Raises, Scissors, Pulse Ups, Plank Crunches

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm dumbbell press

- Start with your upper body on an elevated surface
- As you come out of the push up explode up taking your hands off the surface
- Land softly

Incline explosive push ups

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Dumbbell alt. bicep curls

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunches

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable