Name: Playbook - John Juker - W1/D1 - Chest/Triceps and Run
Uploaded: 2023-03-01T21:12:14.775Z
Duration: 75 min
Description: W1/D1 - Chest/Triceps and Run

Chest and Tricep strength training and a 3 mile run.

Incline DB Press

Incline DB Flys

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

Superset #1

Flat Bench DB Presses

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

Superset #2

Flat Barbell Bench Press

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Arm extended above shoulders holding a dumbbell
- Bend at the elbow lowering the dumbbell towards your head
- Fully extend up contracting your tricep

Single arm dumbbell skull crusher

Superset 3

- Run at a good pace for you 
- Increase speed and intensity as you progress

W1/D1 - Chest/Triceps and Run

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