Name: Playbook - Joseph Bonini - Upper Body Push & Pull
Uploaded: 2023-06-15T20:04:48.430Z
Duration: 65 min
Description: Upper Body Push & Pull

• shoulder press
• rows
• pull-ups
• core

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

Dumbbell seated shoulder press

Complete exercises consecutively, then rest.

- With your feet elevated on a bench 
- Holding a TRX strap in each hand
- Pull your body up toward the handles 
- Engage your lats as you pull
- Slowly lower your body back down

Note: the more parallel you are to the ground, the more difficult the exercise will be

TRX assisted pull-up

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

NOTE THIS WEEK
* 2 SEC PAUSE AT TOP OF EACH REP

Dumbbell side raise

Horizontal Pull-ups | Side Raises

- 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

- Start in a push up position
- Lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly

Explosive push ups

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

Kettlebell Russian twist

Push-ups | Russian Twist

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Core Finisher

Upper Body Push & Pull

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

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

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Push & Pull Hypertrophy | HIIT Circuit

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Back Day

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Cardio of choice

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Back Interval Circuit

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Lower Body Circuit | Incline Walk

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Upper Body Circuit | Incline Walk

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Long Run

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Easy 7 Mile Run

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Upper Body Push & Pull

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