Name: Playbook - Frankie Dades - W3/D2 - Easy Run + Chest/Tris
Uploaded: 2023-01-16T20:27:10.764Z
Duration: 45 min
Description: W3/D2 - Easy Run + Chest/Tris

Bryan

Run
Beginner - 30 mins
Advanced - 5 miles
(RPE 4-6)

Beginner - 30 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

- 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)

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause for 2 seconds engaging your chest and return to the initial position

Chest fly machine

- 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

- From a high plank position, hands under shoulders
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close grip push-up

Push up Superset

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

Neutral grip
Wide grip
Reverse grip

Do 10 of each and that’s one set.

- 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 EZ-bar tricep extension

Cable EZ-bar tricep extension(outer grip)

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

Cable EZ-bar reverse grip tricep extension

Curl bar push down complex

W3/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.

Mason

W1/D1 Leg day + Off day from running

Mitchell

W1/D2 Easy Run + Chest/Tris

Antti

W1/D3 Easy Run + Back/Biceps

Roberto

Tyler

W1/D4 Interval day + body weight

Denise Aguiar

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

Mick

W2/D2 Easy run + Chest/Tris/Core

W2/D3  - Speed day + Bodyweight

W2/D4 - Easy Run + Back/Bis

W2/D5 Easy Run + Shoulders/Arms

Cardio has exponentially increased these last few weeks!

W3/D2 - Easy Run + Chest/Tris

Community

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