Name: Playbook - Joseph Bonini - Push | Pull | Easy Run
Uploaded: 2023-06-15T20:04:48.105Z
Duration: 75 min
Description: Push | Pull | Easy Run

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Tempo: 2 sec pause at bottom of each rep

Note: for final set drop weight in half and go to failure

Dumbbell seated shoulder press

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Note: 1 sec hold at top of each rep

Barbell bent-over row

Complete exercises consecutively, NO rest.

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

- Use rope attachment at shoulder level height
- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Cable Side Raises | Cable Face Pulls

- 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

Note: 2 sec hold at bottom of each rep

Lat pulldown

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

Flat bench (smith machine)

Running

Push | Pull | Easy Run

Brandhom

800m intervals | Glutes & Hamstrings

6 mile run | Push & Pull

14 mile long run

Quad Focused Legs | Core

Speed interval workout

Glutes & Hamstrings | Run

Push | Pull | Run

Active Rest Day

Quad Focused Leg Day | Run

Back | Shoulders | Core

Did 12 k zone 3 or 4 as I was pushing myself

Misha SWB

9 Mile Run

Upper Body Push | Lower Body Pull | Run

Shoulders & Arms | Run

Quad Focused Leg Day

Push & Pull Hypertrophy | HIIT Circuit

Shoulders | Arms | Run

Back Day

Shoulders | Core | Cardio

Cardio of choice

Legs

Chest | Arms | Incline Walk

Back Interval Circuit

Shoulders & Core Circuit | Incline Walk

Lower Body Circuit | Incline Walk

Back | Pull Day | Incline Walk

Upper Body Circuit | Incline Walk

Shoulders | Pull | Arms | Core

Long Run

Glutes | Hamstrings | Core

Easy 7 Mile Run

Quad Leg Day | Core

12 Mile Long Run

Run | Push | Pull

Glutes & Hamstrings | Core

8 mile progression run

Run | Shoulders | Back | Arms

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Push | Pull | Easy Run

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