Name: Playbook - Joseph Bonini - Push | Pull | Run
Uploaded: 2023-06-15T20:04:48.296Z
Duration: 75 min
Description: Push | Pull | Run

• Upper body pushing/pulling movements
• Arms
• Run

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

NOTE: For final set perform a drop set 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

Barbell bent-over row

Complete exercises consecutively, then rest.

- 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

USE NEUTRAL OR UNDERHAND GRIP

Pull-up

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

2 sec hold at bottom of each rep

Cable rope triceps extensions

Cable Tricep | Pull-ups

- 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-ups

Seated Row | Push Ups

- 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 Raise | Cable Face Pulls

Running

Push | Pull | Run

Brandhom

800m intervals | Glutes & Hamstrings

6 mile run | Push & Pull

14 mile long run

Quad Focused Legs | Core

Push | Pull | Easy Run

Speed interval workout

Glutes & Hamstrings | 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

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8 mile progression run

Run | Shoulders | Back | Arms

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Push | Pull | Run

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