Name: Playbook - Frankie Dades - W4/D5 Easy Run + Pull Hypertrophy
Uploaded: 2023-01-16T20:27:10.817Z
Duration: 45 min
Description: W4/D5 Easy Run + Pull Hypertrophy

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

Heather

Run 
Beginner - 25 min easy run
Advanced - 3 mile easy run
(RPE 4-6 See insights)

Running

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Do 1 deadlift, then 1 row. That’s one rep. Continue for 10 reps. Pick a light enough weight where you won’t fail but hard enough to challenge yourself

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Deadlift/Row Complex

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Pull Down/Row

- With the pulley set low on the rack
- Hinge forward slightly and pull the rope back toward your ribs engaging your lats
- Slowly reverse the movement back to starting position

Cable standing rope low row

With an easy curl bar you are going to perform reps at all grips starting with 
- Close grip 
- Neutral Grip
- Wide Grip
- Reverse grip

Frankie 5s

You will do one curl, one hammer curl. Two curls, two hammer curls. All the way up to 10, no rest in between

- 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

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

Curl PYRAMID(Read description)

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Sit on tail bone
- Elevate Legs and Back
- bring knees to chest and then straighten

Core pulse ups

- Place hips on pad
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD situp

Core circut

W4/D5 Easy Run + Pull 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... 🔥😅💪

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 😅🏃🏻‍♀️

W4/D5 Easy Run + Pull Hypertrophy

Community

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