Name: Playbook - Joseph Bonini - W1 Chest & Arms | Run
Uploaded: 2023-06-15T19:52:29.264Z
Duration: 75 min
Description: W1 Chest & Arms | Run

Today includes both a run, and an upper body focused workout. Feel free to run first or lift first. If you’re focusing on strength, I recommend lifting first. Totally up to you. 

Pave Your Path

- 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

Dumbbell flat bench press

Complete exercises consecutively, then rest. For final set, perform a drop set (drop the weight 2x).

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

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

Cable rope triceps extensions

Arm Blaster Superset

- 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

Cable chest flies

Complete exercises consecutively, then rest.

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- Keeping shoulders, hips and knees inline
- Curl the dumbbells, bringing your elbows back
- Lower the dumbbells the same way

Drag curl

Push-up-drag curls

- Run at a moderate pace for 35 minutes

Goal is 4 miles

Running

W1 Chest & Arms | Run

W1 Lower Body Strength

W1 Upper Body Pull | Run

Rest

W1 Shoulders, Arms, & Core | Run

W1 Long Run

W1 Chest & Arms | Run

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