Name: Playbook - Nick Bare - W12/D1 - Easy Run + Chest/Tricep/Core Workout
Uploaded: 2023-07-12T03:07:31.164Z
Duration: 60 min
Description: W12/D1 - Easy Run + Chest/Tricep/Core Workout

Jolbb

Ignacio Rojo

Hamdy

Zachary

195 on bench press for 3. 3 sets on all other. Felt strong.

Matt

Add percentage goals for big lifts. Or goals per workout to help focus on

John

Post Sunday pump. Felt stronger as the lift went on. Cable crunches for core. 185 on flat bench.

isaias rios

Three day off pump. Felt good. Finished at 185 for 5 after 6 sets.

Maximilliano

Jack

Blake Inman

AM:
- My Training: 8 mile aerobic run
RECOMMENDED:
- Beginner: 3 mile aerobic run
- Advanced: 5 mile aerobic run

* Refer to the MAF 180 method within the insights to keep heart rate below max aerobic pace.

PM: 
Chest/Tricep/Core Workout

- Core Superset
- Barbell Bench Press
- Push Up Superset
- Cable Chest Flys
- Tricep Cable Extensions
- Dips + Overhead Tricep Extensions

*Complete 4 rounds of the following:

- 15 Hanging Leg Raises
- 15 GHD Decline Sit Ups
- 20 Second L-Sit

*Rest 90 seconds in between rounds.

- 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

Core Superset

- 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

Complete 20 push ups and then move directly to 15 reps of Svend press.

- 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 dumbbells together
- Press the dumbbell up engaging your upper mid-chest
- Come down in a controlled motion keeping dumbbells close

Svend Press

Push Up Superset

- 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

- 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

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

W12/D1 - Easy Run + Chest/Tricep/Core Workout

Gary

Elliot

First day was rough, only 12 more weeks to go. LETS EMRACE IT!!

Eric

W1/D1 - Easy Run + Push/Core Workout

Sierra

Robert

W1/D2 - Easy Run + Pull Workout

Andrew

Its fun getting back to lifting more after doing the hybrid challenge

Taylor Young

W1/D3 - Easy Run + Lower Body/Core Workout

Casey Guerrero

Epic run this morning. PUSH-UPS, Great way to end the day.

Eric Anthony Hermosillo

W1/D4 - Easy Run

Nick beavon

W1/D5 - Chest/Back/Core Workout

Definitely felt the pump. Incredible workout.

W1/D6 - Long Run + Bodyweight/Core Workout

Jessie Allen

W1/D7 - OFF/Active Recovery

James santiago

Excellent workout very hard, but very doable. I feel accomplished and excited for the week.

Chris

W2/D1 - Easy Run + Push/Core Workout

oscar vasquez

Good back workout ended with a 2 mile run

It was a great workout not overly challenging just enough to get a great pump and I’m feeling super strong on week two compared to week one so excited to see where the next 10 weeks ago

W2/D2 - Easy Run + Pull Workout

Great workout from start to finish the quarter store definitely is hard but you can finish it love this program

W12/D1 - Easy Run + Chest/Tricep/Core Workout

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