Name: Playbook - Nathan French - SATURDAY: ARMS/LONGER RUN
Uploaded: 2023-12-28T18:00:28.069Z
Duration: 70 min
Description: SATURDAY: ARMS/LONGER RUN

Isolated single arm curls.

Squeeze at top of movement 
- Fully extend elbows

Overhead DB tricep extension

Rope tricep push downs

Close grip bench

Heart rate stays LOW. This will help not pull muscle fatigued and strength. Keep under 180-age. Also be able to talk have conversations.

Stop and walk if your heart rate is to high.

Longer run

SATURDAY: ARMS/LONGER RUN

Matt

First session back in the gym after about a month. Went really well, push ups nearly killed me

Jesse Davis

jonathan

MONDAY Chest + Shoulders

Super great work out for guys who are new to the gym thanks Nathan

Tyler

Jake

TUESDAY BACK

Jessi

Wednesday LEGS.

Colby

Thursday chest/shoulders

FRIDAY BACK

Joshua Wilson

Sunday: Active Rest

Monday: (Chest and Triceps + run)

Monday run

Tuesday chest/shoulders

WED BACK

Thursday LEGS.

For the face pulls I tried something I saw of laying down on a bench so it’s full movement in the back and it seems to work better

Tuesday: Back and Biceps

POST CARDIO CORE WORKOUT

SATURDAY: ARMS/LONGER RUN

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