Name: Playbook - J B - W6/D5 Easy run & Upper Hypertrophy
Uploaded: 2022-08-11T15:21:59.602Z
Duration: 75 min
Description: W6/D5 Easy run & Upper Hypertrophy

35 minute easy run - Zone 2-3. RPE 3-4 

Part 2: Strength

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- 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

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up
- Return to starting position under control

Med ball sit up

UPH Core Circuit

- 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

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

Pull Up and Chin Up Superset

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- 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 standing flat chest fly’s

For the Complex you will do a traditional lateral raise, followed by doing one arm front raise on each arm. That will be 1 rep.

Lateral Raise Complex

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position