Name: Playbook - Joseph Bonini - W5 Chest & Arms | Run
Uploaded: 2023-06-15T19:52:29.621Z
Duration: 75 min
Description: W5 Chest & Arms | Run

Today includes both a run, and an upper body focused workout. Made some changes to the compound this week, see the notes. Feel free to run first or lift first. If you’re focusing on strength, I recommend lifting first. Totally up to you. Let’s revisit that 5 mile run today.

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

NOTE
* controlled reps with a 2 sec pause at bottom

Dumbbell flat bench press

Complete exercises consecutively, then rest. Instead of reps, we’ll do 30 sec time intervals for each exercise

- 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

- 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

Chest & Arm Circuit

- 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

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Run at a moderate pace for 35-40 minutes

Goal is 5 miles

Running

W5 Chest & Arms | Run

W1 Chest & Arms | Run

W1 Lower Body Strength

W1 Upper Body Pull | Run

Rest

W1 Shoulders, Arms, & Core | Run

W1 Long Run

W5 Chest & Arms | Run

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