Name: Playbook - Frankie Dades - W2/D1 Easy Run + Chest/Tris
Uploaded: 2023-04-17T00:44:20.152Z
Duration: 60 min
Description: W2/D1 Easy Run + Chest/Tris

Cristian

Run 
Beginner - 35 min easy run
Advanced - 4 mile easy run
(RPE 4-6 See insights)

Running

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position
- Decrease weight each set

Incline bench (smith machine)

Start at one weight do 10 reps
Drop the weight do 15 
Drop the weight go to failure

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top
- 1 second squeeze at top

Plate loaded Decline chest press

Plate loaded Chest Press Dropset

- Keep arms fully extended and core tight

Cable flies

- 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

Cable Fly/Push ups

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Lean slightly forward placing more tension on your chest

Dips

W2/D1 Easy Run + Chest/Tris

Wow rough shows how out of shape I am love it

Mitchell

W1/D1 Easy Run + Chest/Tris/Core

Rough but got through it! Great workout 👌🏼

W1/D2 LEGS

W1/D3 Easy Run + Back/Bis

W1/D4 Shoulders/Core

W1/D5 LONG RUN

Jordan

W2/D2 LEGS/CORE

W2/D3 Speed work/Back/Bis

W2/D4 Easy Run + SHOULDERS/CORE

W2/D5 LONG RUN

Great workout. Love how these workouts progress in intensity every week.

W2/D1 Easy Run + Chest/Tris

Community

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