Name: Playbook - Joseph Bonini - Push | Pull | Run
Uploaded: 2023-06-15T20:04:48.286Z
Duration: 75 min
Description: Push | Pull | Run

This workout alternated between upper body pushing and pulling movements. We finish with an EASY run.

- 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: 3 sec descend, 2 sec pause each rep

FINAL SET: perform a drop-set to failure

Dumbbell flat bench press

- 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

Complete exercises consecutively, then rest.

- 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

NOTE: 2 sec hold each rep

Cable chest flies

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

NOTE: 2 sec hold each rep

Resistance band pull aparts

Cable Flys | Band Pull Aparts

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

* Work both arms

Dumbbell single arm row

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

TEMPO: 2 sec descend, 2 sec hold each rep

Seated cable row

- 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

TEMPO: 2 sec descend, 1 sec pause each rep

Push | Pull | Run

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