Name: Playbook - Nick Bare - W10/D1 Block 3 - Push strength
Uploaded: 2023-11-29T11:31:26.614Z
Duration: 60 min
Description: W10/D1 Block 3 - Push strength

Ryan

These always push me to keep growing stronger

Gabriel

Shane

Cris

Jason

Sarah

Not my strongest workout; physically exhausted, but I got some in 💪🏽

BrotherBear

Wayne

10x10 bench muscles be poppin’ 😂💪🏼

Alexandra Casi

Chad

Luis

Luke

thomas cauvet

Matthew Beaty

Taylor Young

Colton

Blake

Michael

Dylan

Brandon

Cody

Wesley

Rayko J Castro

Holy shit…10x10 @ 70% got the best of me

Dominique Allen

H78i09jt!

Michael Rossi

Scale options for the ten by ten bench set

Raymond1

Aaron

Matt

Dustin

Robert

Nathan

Edgar

Jonathan Harris

Rocco

10 sets of 10 was fkn killer on bench. Felt like a bitch on dips after that

James Murray

I won’t be able to feel my chest tomorrow. Thanks Nick

Shelby

Stephen Price

Alex

Jared

julia

Maris

Cooper

tired. coulda done better. disappointed in myself bruh

Was 10x10 supposed to kill me? Cause it did.

Jake

Caleb Winebrenner

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

Cardio - intermediate/advanced
Easy run - Complete 7 miles at an easy pace (RPE 3-4) (Zone 2-3)

*WORKOUT 2
Strength Training
- Hanging leg raises
- Palloff Press
- Planks
- Bench press (10 x 10)
- Bodyweight Dips
- Cable Tricep Extensions
- Lateral Raise Complex

7.0 mi Jog

Running

- 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

- Start with a shoulder-width stance
- Hold the bar with both hands
- Bring the bar in towards your chest
- Extend your arms
- Focus on your abs throughout the movement

Palloff Press

- Keep your core engaged and your back straight

Plank

- 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 (70% of one rep max)

- 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 rope with your palms facing each other
- Extend your arms engaging your triceps
- Come back to the initial position in a controlled motion

Cable Triceps Extension

- Raise the dumbbells up to shoulder height
- Keep your core engaged
- Come down in a controlled motion focusing on your shoulders

Lateral Raise Complex

W10/D1 Block 3 - Push strength

Wow i live this program my chest pumping asf

Ayman

Couldn’t finish but I will try tomorrow

Jose

Keith

W1/D1 Block 1 - Push strength

Amanda Vernier 

Anthony

W1/D2 Block 1 - Pull strength

Could of just used a little calves to be perfect.

Josh

Andrew

W1/D3 Block 1 - Lower body strength

Chris

Harder than I expected, not big on mobility but with it planned in, hoping to make it more of a focus!

Paul

W1/D4 Block 1 - Dedicated mobility

Cameron

It was tuff I did some extra back workouts though

Angel Santillan

W1/D5 Block 1 - Upper body hypertrophy

Jeremy

I do enjoy the stretches. But i think maybe having sets of stretches would be better than 10 mins of free form stretching.

W10/D1 Block 3 - Push strength

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