Name: Playbook - Frankie Dades - W3/D4 Easy Run + Push Hypertrophy
Uploaded: 2023-01-16T20:27:10.776Z
Duration: 45 min
Description: W3/D4 Easy Run + Push Hypertrophy

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

Running

Start with challenging weight. Do 10 reps. Drop the weight and do 15 reps immediately after

- 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

Bench press drop set

- 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)

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

Decline cable fly

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

Grab 3 weights. Do 10 reps with one weight, drop it do 10 reps with the next weight, drop it abs burn out with the last weight. 

Example: I did 25lbs, 20lbs, 15lbs

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

Dumbbell side laterals

Dumbbell Side Lateral raise dropset

- 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

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

Front raise/Rear delt

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

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

- 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

W3/D4 Easy Run + Push Hypertrophy

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 😅🏃🏻‍♀️

W3/D4 Easy Run + Push Hypertrophy

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