Name: Playbook - Frankie Dades - W2/D5 Easy run + Hypertrophy Pull
Uploaded: 2023-01-16T20:27:10.738Z
Duration: 45 min
Description: W2/D5 Easy run + Hypertrophy Pull

Run 
Beginner - 25 min easy run
Advanced - 3 mile easy run
(RPE 4-6 See insights)

Running

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Pull Down/Row

- With the pulley set low on the rack
- Hinge forward slightly and pull the rope back toward your ribs engaging your lats
- Slowly reverse the movement back to starting position

Cable standing rope low row

Pull down/Low Row

- Hinge at the hips to lean forward
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Seated Dumbbell bent over row (double)

- Bend over about 45 degrees 
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell seal rear delt fly’s

Seated row/Rear Delt Superset

- 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

Alternating dumbbell curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

Curl superset

Do 10 reps. Drop the weight. Do another 10 reps. Drop the weight and go to failure the last set

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Preacher bar curls

Preacher drop set

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

W2/D5 Easy run + Hypertrophy Pull

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... 🔥😅💪

Heather

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/D5 Easy run + Hypertrophy Pull

More workouts from Frankie Dades