Name: Playbook - Frankie Dades - W5/D4 Easy Run + Push Hypertrophy
Uploaded: 2023-01-16T20:27:10.846Z
Duration: 45 min
Description: W5/D4 Easy Run + Push Hypertrophy

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

Running

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position
- Decrease weight each set

Incline bench (smith machine)

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position
- Decrease weight each set

Smith machine seated barbell press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell 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

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

Dumbbell side laterals

Fly + Lateral Raise Superset

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

Assisted dip machine

- 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

Dip Machine + Reverse fly

- 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 straight bar tricep pushdown

- 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

W5/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 😅🏃🏻‍♀️

W2/D1 Easy Run + Leg Strength

W2/D2 Easy Run + Strength Push Day

W2/D3 Strength Pull Day

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

W2/D4 Hypertrophy Push

W2/D5 Easy run + Hypertrophy Pull

W2/D6 Long Run

W2/D7 REST DAY

W3/D1 Easy Run + Push Strength

W3/D2 Easy Run + Pull Strength

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

W3/D3 Leg Day

W3/D4 Easy Run + Push Hypertrophy

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

W3/D5 Easy Run + Pull Hypertrophy

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

W3/D6 Long Run

W3/D7 REST DAY

W4/D1 Easy Run + Push Strength

W4/D2 Fartlek Run + Pull Strength

W4/D3 Leg Day

W4/D4 Easy Run + Push Hypertrophy

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

W4/D5 Easy Run + Pull Hypertrophy

W4/D6 Long run + Optional Bodyweight Circuit

W4/D7 REST DAY

W5/D1 Easy Run + Push Strength

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

W5/D2 Fartlek Run + Pull Strength

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

W5/D3 Leg Day

W5/D5 Speed Day + Pull Hypertrophy

W5/D6 Long Run

W5/D7 REST DAY

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

W6/D1 Easy Run + Push Strength

W6/D2 Fartlek Run + Pull Strength

W6/D3 Leg Day

W6/D4 Easy Run + Push Hypertrophy

W6/D5 Speed Work + Pull Hypertrophy

W6/D6 Long Run

W6/D7 REST DAY

W7/D1 Easy Run + Push Strength

W7/D2 Fartlek Run + Pull Strength

W7/D3 Leg Day

W7/D4 Easy Run + Push Hypertrophy

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

W5/D4 Easy Run + Push Hypertrophy

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