Name: Playbook - Joseph Bonini - 5 mile run | Push | Pull
Uploaded: 2023-06-15T20:04:48.346Z
Duration: 90 min
Description: 5 mile run | Push | Pull

We start with a 5 mile run, then go into an upper body strength workout.

- Run at an easy pace for 25-30 minutes

Goal is 3 miles

Running

- 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

TEMPO: 2 sec descend, 2 sec pause each rep

Dumbbell flat bench press

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

* Work both arms

TEMPO: 2 sec hold at top of each rep

Dumbbell single arm row

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

FOR FINAL SET PERFORM A DROPSET

Cable chest flies

- Grab the bar with an underhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

*Work both sides

Cable kneeling underhand grip lat pulldown

Complete exercises consecutively, then rest.

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Chest & Back Finisher

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Back Day

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