Name: Playbook - Nick Bare - W1/D1 - Easy Run + Bench Press Focus (PUSH)
Uploaded: 2023-07-12T03:07:30.425Z
Duration: 60 min
Description: W1/D1 - Easy Run + Bench Press Focus (PUSH)

Nicolas

Louis

Jolbb

Zachary Ashby

Hey Nic, for example, how can I insert the running time manually at the app ? (Did on the thread mil)

Nicholas

Matthew Seward

Joaquim

Corey

Jared

Billy

brance

Push-ups are on my knees at the moment, hoping to get better

Millie

It was a nice change up from the plan that I just got done with. I like the body weight exercises. I had to use the elliptical instead of running due to weather but I'm looking forward to starting to run again!

Tiffany

Could not complete the exact workout but felt the burn 🏅

Vaibhav

danny

Really Good mate,

Iv got a shoulder Injury so I had to go steady on the bench and shoulder press. So it worked out as a Hypertrophy session more than strength.

However ideal for what I need. Iv been stuck in a rut getting fat and just doin arms. So this is perfect

Shadowhawk

Erik

Brandon Mourits

Good, did run straight into the lift got me going

Matt Rogge

Manuel

Savage workout first one in less gooo 💪

Shaun Matthews

We need an option to input the weight and for the runs we need a treadmill option

Ricardo Estrada

Angel

Andrew

Jack

It was a burner! I look forward for some great results in the next couple of weeks 🙌

Grecher

Casey

Liam Manning

Had to regroup and restart program.Couple substitutions.. solid work.

Jacob

Decent chest pump, felt more pump in shoulders and tricep

Casey Guerrero

That was a burner from start to finish! Great pump and solid cardio

It’s one of those good workouts that’s just brutal throughout but at the end you feel amazing

Nick McAferty

Kicked my ass! Best workout I've had in a while!

Mario

It was great. The percentages helped with getting the proper lifts and not killing my workout for the duration. Good pump. Good strength mix.

Alex Cortese

Alley

Robert

Alika

Mason

This was very challenging for my first workout, I can't get all the reps with the ab workouts so will have to build it up

I pushed the run more than I should have I hate my easy pace run times. My chest and Triceps are feeling used and abused the way they should feel after smashing up a workout like this took a fair amount of time to get it all done. 98 minutes to finish

John Spartan

Mac Stevens

12Swybhowiba07!!

Triceps were on fire!!! Loved the mix of exercises in this one!

Jeremy Santiago

Stanley Volansky

Broc

Sady

Nick

*WORKOUT 1
Cardio - beginner
Easy run - Complete 2 miles at an easy pace (RPE 3-4) (Zone 2-3)

Cardio - intermediate/advanced
Easy run - Complete 5 miles at an easy pace (RPE 3-4) (Zone 2-3)

*WORKOUT 2
Strength Training
- Core Warm Up/Activation
- Push Up Warm Up
- Bench Press (Main Focus)
- Chest Fly + Med Ball Push Up Superset
- Dumbbell Shoulder Press
- Dips + Single Arm DB Tricep Extension

5.0 mi Jog

Running

The intent of this circuit is to prepare for a workout, as well as activate and warm up the core.

- Hold on to the bar with your palms facing away form you
- Raise your legs without swinging back and forth
- Come down in a controlled motion engaging your core

Hanging Leg Raises

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

-Start with your hands on some parallel bars outside body width.
-Raise your self up off the ground supporting your bodyweight by your arms.
-Raise your legs up so the are parallel to the floor and you are shaped like an L.
-Hold for time

L- sit (as long as possible)

Core Warm Up/Activation

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

- Hold the bar just outside shoulder width
- Flex at the elbows coming down to the bottom of your chest 
- Press the bar up engaging your chest

Barbell Bench Press (65 % of 1 rep max)

Barbell Bench Press (85% of one rep max)

Barbell Bench Press (90% of one rep max)

Complete 10 reps of cable (or machine) chest flys and move directly into as many reps as possible on med ball push ups. Rest 1 minute in between each super set.

- Set cable attached at chest height or higher.
- Pull cable attachments into your body first, lean forward and extend arms out to protect shoulders.
- Execute slow and controlled movements to focus on chest contraction at the top of each repetition.

Cable Chest Fly

-Start in pushup position with your hands on a med ball.
-Lower yourself down to the ball while keeping your elbows at your sides.
-Press away from the ball to full arm extension.
-Repeat

Medicine ball pushups

Chest Fly + Med Ball Push Up

-Start with a dumbbell in each hand at your shoulders.
-Press the dumbbells overhead to full arm extension. 
-Return weight to your shoulders.
-Repeat

Dumbbell shoulder press

Complete 15 reps of bodyweight dips and then move directly into 10 reps (each arm) of overhead tricep extensions. Rest 90 seconds between each round.

- Hold the bar with your arms extended
- Bend at the elbows bringing your body down 
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps

Bodyweight Dips Gym

- Hold the dumbbell in one hand with your pinky facing up
- Extend your arm engaging your tricep
- Reach full extension and reverse the motion to come back
- Keep your core tight

DB Tricep Extension

Dips + Overhead Tricep Extension Superset

W1/D1 - Easy Run + Bench Press Focus (PUSH)

Kelly

Spence

W1/D2 - Deadlift Focus (PULL)

Wow. Cameron really loved this workout. 🤙🏽

"Easy run" .... wish was hahaha good shit !! 11.2km done ✔️

W1/D3 - Easy Run

Ignacio Rojo

Clay

W1/D4 - Tempo Run + Full Body Strength

Pierre

Erin

W1/D5 - METCON (“400” Workout)

W1/D6 - Barbell Squat Focus (LOWER)

Include more mobility exercises to aid in injury prevention or building muscles used for running

W1/D1 - Easy Run + Bench Press Focus (PUSH)

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