Name: Playbook - Frankie Dades - W2/D4 Hypertrophy Push
Uploaded: 2023-01-16T20:27:10.732Z
Duration: 45 min
Description: W2/D4 Hypertrophy Push

Don't think I'll be able to wash my hair for the next week 🔥💪⚡️Such a great workout though!

Heather

- 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

Core circut

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

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

Single arm dumbbell press

- 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

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

Decline cable fly

- Lean slightly forward placing more tension on your chest

Dips

Cable Fly + Dips

- Keep elbow slightly bent 
- Raise until you reach shoulder height

Dumbbell side laterals

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

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

Rope pushdown

- 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

- Place hands on Med ball
'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups w Med ball

Push up Superset

W2/D4 Hypertrophy Push

Penny

Epic program but how do you do it in 45 mins!?

David

W1/D1 Strength Push Day

Kenneth

Deondre

W1/D2 Strength Pull Day

Pearce

Those 10 rounds of squatting 🥵💪🏼

Justin

W1/D3 Leg Strength

These Arms looking like SpongeBobs 💪🏼

Hector Fortisescobar

W1/D4 Hypertrophy Push

W1/D5 Pull hypertrophy

Jaralla

That was exactly what I was hoping for... 🔥😅💪

W1/D6 Bodyweight Circuit

W1/D7 REST DAY

First Easy run, and I didn't hate it. After listening to his advice it wasn't so bad... I didn't kill myself running 😅🏃🏻‍♀️

W2/D1 Easy Run + Leg Strength

W2/D2 Easy Run + Strength Push Day

W2/D3 Strength Pull Day

W2/D5 Easy run + Hypertrophy Pull

W2/D6 Long Run

W2/D7 REST DAY

W3/D1 Easy Run + Push Strength

W3/D2 Easy Run + Pull Strength

Leg days are my favorite & that did not disappoint 🔥🙌💯 Will be crawling up the stairs...

W3/D3 Leg Day

W3/D4 Easy Run + Push Hypertrophy

First time I was able to slow my heartrate down without walking 🙌🏃🏻‍♀️ Already feeling so much stronger in the lifts and runs #listentohisadvice

W3/D5 Easy Run + Pull Hypertrophy

After listening to his advice, did so much better on my second long run! Focused on my heartrate and almost hit 4 miles LFG🔥🖤🏃🏻‍♀️

W3/D6 Long Run

W3/D7 REST DAY

W4/D1 Easy Run + Push Strength

W4/D2 Fartlek Run + Pull Strength

W4/D3 Leg Day

W4/D4 Easy Run + Push Hypertrophy

Them Frankie 5s yo 🔥💪🏼🖤 Don’t think I’ve done a harder arm move in my life #hekilledmyarms

W4/D5 Easy Run + Pull Hypertrophy

W4/D6 Long run + Optional Bodyweight Circuit

W4/D7 REST DAY

W5/D1 Easy Run + Push Strength

Such a great lift 💪🏼🔥 My arms are always jello after this!!

W5/D2 Fartlek Run + Pull Strength

Fav leg workout ever!! It kills every time 🔥💪🏼🖤

W5/D3 Leg Day

W5/D4 Easy Run + Push Hypertrophy

W5/D5 Speed Day + Pull Hypertrophy

W5/D6 Long Run

W5/D7 REST DAY

Feeling so much stronger since day one and able to lift heavier weights 💪🏼🔥

W6/D1 Easy Run + Push Strength

W6/D2 Fartlek Run + Pull Strength

W6/D3 Leg Day

W6/D4 Easy Run + Push Hypertrophy

W6/D5 Speed Work + Pull Hypertrophy

W6/D6 Long Run

W6/D7 REST DAY

W7/D1 Easy Run + Push Strength

W7/D2 Fartlek Run + Pull Strength

W7/D3 Leg Day

W7/D4 Easy Run + Push Hypertrophy

That workout was 💣 He killed my arms!!! 🔥💪 #cantfeelmyarms #fkfrankie5s

W2/D4 Hypertrophy Push

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