Name: Playbook - Nick Bare - W3/D1 Block 1 - Chest Strength, Core + Easy Run
Uploaded: 2023-11-29T11:31:26.220Z
Duration: 60 min
Description: W3/D1 Block 1 - Chest Strength, Core + Easy Run

That hurt, I almost stopped in the middle to call my mom.

BrotherBear

OMG ma triceps ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥🙀

Sarah

Chad

Steve

Andrew Ochoa

Wayne

Jack

Michael Kraft

6 easy feels great after yesterday. Hard to start the engine thought. 
Chest and core complex always 🔥

Taylor Young

To the extreme I rock the mic like a vandal

Matt

Johnny

Casey Guerrero

Colton

Victor

Aidan Gauna

I ran a 48.2 mile relay with my crew yesterday. But hey todays a new day. Go One More

John

Brandon

Getting faster, much bigger and starting to get heavier weights pushed all while doing things correctly. Taking it slow.

Silia

Great workout. Run straight to weights. Go one more

Chuy

Clay

Stephen

I have really enjoyed this program. I have been an infantry officer for over 9 years and tried multiple programs over the years and this has to top them all. I have made improvements across all metrics.

Austin

Anthony

Michael Rossi

Brendan

Chaz

Spencer

Luis

Kevin

Nick

Rocco

Push-ups to failure. Had to complete the last 10 one at a time.

Blake

Need areas to enter in weight amount used for each exercise

Javier

Matthew Pellegrino

Cooper

Matthew Madrigal

Felt stronger as went on. Started off slow. 3 hours of sleep.

Adit

Enjoying the workouts alot. Keeping me accountable!!! 🇿🇦

Brent

*WORKOUT 1
Easy run - Complete 6 miles at an easy pace (refer to MAF 180 Formula within “insights”)

*WORKOUT 2
Chest Strength Training + Core
- Core Superset Circuit
- Dumbbell Press, Chest Fly Superset
- Push Ups
- Incline Barbell Press, Svend Press Superset
- Push Ups
- Floor Press
- Cable Tricep Extensions

6.0 mi Run

Running

Complete 4 rounds of the following exercises to build a strong core. Rest 1 minute in between each round.

- 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

- Place cable attachment at the highest setting on cable machine.
- Position your body always from the machine with your knees on the ground. 
- Hold the cable attachment by the sides of your head so that your arms are not pulling the weight and your core is being targeted.
- Bring your elbows to your knees or the ground and hold for 2 seconds.

Cable Crunches (Core)

Core Superset Circuit

Complete 10 reps of dumbbell chest press and move directly into 12 reps of cable chest flys. Rest 60 seconds in between rounds.

Select an appropriate weight for the recommended reps and set up on a free weight bench. Start with the weight perpendicular with your body and in a controlled movement lower the weight to right outside of your chest. Drive through your feet and press the weight back to the starting position.

Dumbbell Chest Press

- 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

Dumbbell Press + Chest Fly Superset

- 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

Complete 8 reps of incline barbell press and move directly into 15 reps of Svend press. Rest 60 seconds in between rounds.

- Hold the bar just outside shoulder with
- Come down flexing at the elbows
- Bring the bar down to the top of your chest
- Extend your arms engaging your chest to come up

Incline Barbell Bench Press

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

Svend Press

Incline Barbell Press + Svend Press Superset

Set dumbbells or barbell so that you can press off of the floor. Lay down and un-rack weight with control. Move bar down until triceps hit the ground and press from a complete stop.

Floor Press

- 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

W3/D1 Block 1 - Chest Strength, Core + Easy Run

Brandyn

Holy Moses! I am consistently working out 6x per week for the last 4 years and have never been more deaf in a workout

W3/D1 Block 1 - Chest Strength, Core + Easy Run

Community

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