Name: Playbook - Joseph Bonini - W6 Chest & Arms | Run
Uploaded: 2023-06-15T19:52:29.657Z
Duration: 75 min
Description: W6 Chest & Arms | Run

Today is the first day of the final week. Let’s see what you got. Push yourself.

- 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 forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

- 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 30-35 minutes

Goal is 4 miles

Running

W6 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

W2 Chest & Arms | Run

W2 Lower Body Strength

W2 Upper Body Pull | Run

W2 Shoulders, Arms, Core | Run

W2 Long Run

W3 Chest & Arms | Run

W3 Lower Body Strength

W3 Upper Body Pull | Run

W3 Shoulders, Arms, & Core | Run

W3 Long Run

W4 Chest & Arms | Run

W4 Lower Body Strength

W4 Upper Body Pull | Run

W4 Shoulders, Arms, & Core | Run

W4 Long Run

W5 Chest & Arms | Run

W5 Lower Body Strength

W5 Upper Body Pull | Run

W5 Shoulders, Arms, & Core | Run

W5 Long Run

W6 Lower Body Strength

W6 Upper Body Pull | Run

W6 Shoulders, Arms, & Core | Run

W6 Long Run

W6 Chest & Arms | Run

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