Name: Playbook - Frankie Dades - W3/D1 Easy Run + CHEST/BICEPS
Uploaded: 2023-04-24T01:05:37.074Z
Duration: 60 min
Description: W3/D1 Easy Run + CHEST/BICEPS

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

Cristian

Run 
Beginner - 30 min easy run
Advanced - 4 mile easy run
(RPE 4-6 See insights)

Running

- 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

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

Incline bench/Seated Curls

- 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

- From a Seated Position Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Seated Dumbbell hammer curl

Bench Press/Hammer Curls

- Keep arms fully extended and core tight

Cable flies

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

Cable Fly/Barbell Curl

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

- 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

- 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

- Sit on tail bone
- Elevate Legs and Back
- bring knees to chest and then straighten

Core pulse ups

Core circut

W3/D1 Easy Run + CHEST/BICEPS

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 👌🏼

W3/D1 Easy Run + CHEST/BICEPS

Community

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