Name: Playbook - Frankie Dades - W3/D5 Easy run + SHOULDERS/ARMS
Uploaded: 2023-04-24T01:15:19.011Z
Duration: 60 min
Description: W3/D5 Easy run + SHOULDERS/ARMS

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

Running

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

It should be done 
1 side lat raise + 1 front raise for 20 reps alternating

- 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

Side + Front Dumbbell raise

- 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

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- 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

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

Rope pushdown

Arms superset

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

Standing straight bar curl

- Keep elbows tucked close to your body
- Keep tension on the triceps

Preacher bar close grip press

Arms Superset 2

W3/D5 Easy run + SHOULDERS/ARMS

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 👌🏼

Cristian

W1/D2 LEGS

W1/D3 Easy Run + Back/Bis

W1/D4 Shoulders/Core

W1/D5 LONG RUN

W2/D1 Easy Run + Chest/Tris

Jordan

W2/D2 LEGS/CORE

W2/D3 Speed work/Back/Bis

W2/D4 Easy Run + SHOULDERS/CORE

W2/D5 LONG RUN

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

W3/D5 Easy run + SHOULDERS/ARMS

More workouts from Frankie Dades