Name: Playbook - Frankie Dades - W4/D4 Easy Run + Push Hypertrophy
Uploaded: 2023-01-16T20:27:10.813Z
Duration: 45 min
Description: W4/D4 Easy Run + Push Hypertrophy

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

Running

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

Chest fly machine

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm dumbbell press

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position
- While performing reps with one arm, keep opposite arm locked

Plate loaded machine single arm incline chest press

- 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

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

Pick a weight to start with. Do 10 reps drop the weight do 20 reps

- 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

Reverse Fly Drop set

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

Rope pushdown

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

Overhead rope tricep extensions

Tricep Rope Superset

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

W4/D4 Easy Run + Push Hypertrophy

Penny

Epic program but how do you do it in 45 mins!?

David

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Kenneth

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Pearce

Those 10 rounds of squatting 🥵💪🏼

Justin

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These Arms looking like SpongeBobs 💪🏼

Hector Fortisescobar

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W1/D5 Pull hypertrophy

Jaralla

That was exactly what I was hoping for... 🔥😅💪

Heather

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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 😅🏃🏻‍♀️

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Don't think I'll be able to wash my hair for the next week 🔥💪⚡️Such a great workout though!

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Leg days are my favorite & that did not disappoint 🔥🙌💯 Will be crawling up the stairs...

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First time I was able to slow my heartrate down without walking 🙌🏃🏻‍♀️ Already feeling so much stronger in the lifts and runs #listentohisadvice

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After listening to his advice, did so much better on my second long run! Focused on my heartrate and almost hit 4 miles LFG🔥🖤🏃🏻‍♀️

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Them Frankie 5s yo 🔥💪🏼🖤 Don’t think I’ve done a harder arm move in my life #hekilledmyarms

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Such a great lift 💪🏼🔥 My arms are always jello after this!!

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Fav leg workout ever!! It kills every time 🔥💪🏼🖤

W5/D3 Leg Day

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W5/D7 REST DAY

Feeling so much stronger since day one and able to lift heavier weights 💪🏼🔥

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That workout was 💣 He killed my arms!!! 🔥💪 #cantfeelmyarms #fkfrankie5s

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