Name: Playbook - Frankie Dades - W1/D2 Easy Run + Chest/Tris
Uploaded: 2023-01-16T20:27:10.682Z
Duration: 60 min
Description: W1/D2 Easy Run + Chest/Tris

Mitchell

Bryan

Denise Aguiar

Mason

Another great one ! I’m definitely feeling this tomorrow and next day !

Tania

That run in the beginning was killer!! Not a runner at all 😭

David

Tyler

Anthony

Easy Run
Beginner 20 min easy run
Advanced - 4 mile easy run
(RPE 4-6)

Push day
Chest warm up
Bench press
Incline press 
Dumbbell flies
Incline svend press
Push ups 
Tricep superset
Core

Beginner - 20 minute easy run
Advanced - 5 mile easy run

Running

- Begin in a push up position with hands stacked under shoulder
- Lower body down to the ground
- Push through your arms to rise back up

Push up

- Keep elbow tucked to body
- Externally rotate hand with plate
- Switch arms and repeat

Plate External Rotation

- Hold a weight plate sandwiched together between your palms at chest height
- Raise your elbows so your arms are parallel to the floor and your fingers are forward
- Extend your arms and press the plates straight out from your chest
- Slowly return to starting position

Standing svend press

Chest warm up

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press (65% of 1RM)

Flat bench press (75% of 1RM)

Flat bench press (80% of 1RM)

Flat bench press (82% of 1RM)

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

Dumbbell Flies

- 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

Incline bench press (barbell)

- Hold a weight sandwiched together between your palms at chest height
- Elbows tucked and fingers pointed forward
- Extend your arms and press the dumbbell straight out from your chest
- Slowly return the dumbbell to starting position

Incline svend press

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Keep elbows tucked close to your body
- Keep tension on the triceps

Preacher bar close grip press

Tricep Superset

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Ab Circut

W1/D2 Easy Run + Chest/Tris

First day.  Coach my kids in basketball football and baseball.  How do I expect them to take their fitness serious when dad doesn't.  Thank you for a simple plan to follow.

W1/D1 Leg day + Off day from running

Antti

W1/D3 Easy Run + Back/Biceps

Roberto

W1/D4 Interval day + body weight

Hector Fortisescobar

W1/D5 Easy run + Shoulders/Arms

W1/D6 Long run + Off day from lifting

W1/D7 REST DAY

Keep it coming, loving the workouts 💪🏼

W2/D1 Leg Day + Off day from running

Keep it coming man. Best hybrid programming by far

Insane workout and pump but no way is it 45mims. My workout clocked in at 75mins not including the warm up

W1/D2 Easy Run + Chest/Tris

Community

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