Name: Playbook - Nick Bare - W2/D1 - Easy Run + Bench Press Focus (PUSH)
Uploaded: 2023-07-12T03:07:30.517Z
Duration: 75 min
Description: W2/D1 - Easy Run + Bench Press Focus (PUSH)

Jolbb

Excited to see the gains by the end of this program

Tyler Nunez

Joaquim

My shoulders are pumped than my chest and I think that’s beautiful

Ignacio Rojo

Isaac

Casey Guerrero

Keith

Jacob Forrest

Harder than last chest day for crazy program Nick job well done

John Spartan

12Swybhowiba07!!

Clay

Tyler Marchand

Pierce

Matt

Jonathan

Johnnie Mack

Ty Burner

Good one but had to postpone some. Was time consuming

Natalie

Andy Cochrane

Maximilliano

Just had a 10 day layoff for the Covid!  Back at it now!

Jason

Manuel Zavala

Chris

Alec Brown

Stefan Gittens

Daniel

Timothy Wirt

Baazi

Jeremy

Adrian Martinez

Pretty good, couldn't do the flies at the start of the workout because of a small injury I have in my left shoulder. But overall very nice

Jimmy

Brian Stanfield

Mandy

Took it easy. Under the weather still. 175 on bench for 3. Felt pretty strong throughout.

Mitch Stubbings

Good workout.  One thing...can the next week's workout plan be released earlier on Sundays?  Helpful for planning the week out.

Erik

Lol I literally took that last set to failure, took like 30 seconds for someone to realize I was under the bar! Felt amazing! 

Push-ups after bench were a great way to exhaust the muscles even more. Fantastic workout pla

Carson

Today was a little brutal but only because I had so much going on. I still got every bit of my workout in though so I feel good.

Jordan Dillman

My legs felt so heavy today! The side raises were killer at the end

Joshua Lopez

Jack

Mike Day

Ryan Opie

Christopher Rodriguez

Jacob Qualls

The pump was real on this one! 🤙🏼 🇺🇸

Awesome workout! The dips/push up superset was a killer!

Robert stark

Donald

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

Cardio - intermediate/advanced
Easy run - Complete 6 miles at an easy pace (RPE 3-4) (Zone 2-3)

*WORKOUT 2
Strength Training
- Core Warm Up/Activation
- Chest Flys
- Bench Press (Main Focus)
- Push Up + Bodyweight Dips Superset
- Single Arm Dumbbell Shoulder Press
- Lateral Raises + Upright Rows Superset

6.0 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

- 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 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 (65% of one rep max)

Complete 4 rounds of the following: 25 push ups and as many Bodyweight drips as possible. Rest 60 seconds after each superset.

Push Up

- 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

Push Up + Bodyweight Dips Superset

This is a standing exercise. Complete the movement with one arm at a time and use the opposite arm to balance yourself. Execute a slight push press with your legs and control the weight above you.

Single Arm DB Shoulder Press

Complete 3 rounds of the following: 15 reps of lateral raises directly into 12 reps of upright rows. Rest 60 seconds in between each set.

Maintain an upright position while standing and drive your elbows back and to the sky. You should feel the contraction in your delts.

Lateral Raise

Maintain an upright position with a barbell held shoulder width. Keeping your elbows out, keep the barbell about 6 inches away from your body and pull to your neck.

Upright Row

Lateral Raise + Upright Row Superset

W2/D1 - Easy Run + Bench Press Focus (PUSH)

Nicolas

Louis

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

Kelly

Spence

W1/D2 - Deadlift Focus (PULL)

Wow. Cameron really loved this workout. 🤙🏽

Nick

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

Shaun Matthews

W1/D3 - Easy Run

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

W2/D1 - Easy Run + Bench Press Focus (PUSH)

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