Name: Playbook - Frankie Dades - W4/D1 Easy Run + Chest/Biceps
Uploaded: 2023-05-01T01:00:23.470Z
Duration: 60 min
Description: W4/D1 Easy Run + Chest/Biceps

Beginner - Easy 30 min run
Advanced - 4 mile easy run
(Zone 4-6 see insights)

Easy Run

- 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

- 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

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

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

Decline cable fly

Chest Fly Superset

- Hold a weight sandwiched together between your palms at chest height
- Elbows tucked and fingers pointed forward
- Extend your arms and press the dumbbell straight out from your chest
- Slowly return the dumbbell to starting position

Incline svend press

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- 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

W4/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 👌🏼

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.

W4/D1 Easy Run + Chest/Biceps

More workouts from Frankie Dades