Name: Playbook - Nick Bare - W3/D5 - Chest/Back/Core Workout
Uploaded: 2023-07-12T03:07:30.522Z
Duration: 60 min
Description: W3/D5 - Chest/Back/Core Workout

Relandi De Smidt

Taylor Young

Casey Guerrero

Johan

Michael

Matt

Brandon

Jack

Christian

Hamdy

Lucy

Leonard

Chris

Carson

Giacomo

Zachary

Jacob Forrest

Daniel

Jeremy

Zach Estes

Eric

Elvis Eltagonde

Pushups and pullups get tougher as the week goes on, but they always feel good when they’re done.

Marc

Josh

Hunter

Robin

Esteban Torres

Danny

Blake Inman

Ronnie

Tristan

Fun workout. Pull-ups after the Lat pulldowns and rows are brutal.

Cory Davini

Maximilliano

Loretta

Brans

Nick, I am exhausted. The worst workout I’ve had so far this circuit. I have an 8 page term paper due, as well as had to move my entire family this weekend because my AC went out and I live in Arizona. No estimate on when someone can come and fix it. But I still got the workout in!

Alex

Maxim

Dustin

Chest/Back/Core Workout

- Core Circuit
- Dumbbell Chest Press
- Chest Flys
- Push Up Superset
- Pendlay Row
- Lat Pull Down + Low Row Superset
- Pull Ups
- Arm Superset

Complete the following exercises for 5 rounds. You have 3 minutes to complete all the exercises and use the remaining time to rest before the next round starts:

- 20 pulse ups
- 20 seconds L-sit
- 10 hanging leg raises

- Start by laying on the floor 
- Raise your torso and legs off the floor
- Reach towards your feet
- Return to the initial position 
- Keep your core engaged

Core Pulse 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

- 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

Core Circuit

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

Complete 20-25 push ups and then move directly to medicine ball push ups and complete as many reps as possible.

- 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

-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

Push Up Superset

-Stand with feet shoulder width apart with a barbell in front of you.
-Hinge at the waist with a slight bend in your knees.
-Grab the bar outside shoulder width and row it towards your upper abs.
-Lower the bar back to the ground.
-Repeat

Pendlay row

Complete 10 reps of lat pull downs and move directly into low cable rows (or dumbbell rows) for 10 reps.

- Hold on to the bar outside shoulder width
- Bring your elbows into your ribs pulling the bar towards the top of your chest
- Engage your lats as you pull down
- Pause for a second and reverse motion to return to the initial position

Lat Pull Down

Position your feet on the floor in order to place all emphasis of the movement on your back. Think of your hands and arms as hooks and using your back to contract the movement.

Low Cable Row

Lat Pull Down + Low Row Superset

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

Complete 3 rounds: 10 tricep extensions and 15 Bodyweight dips with 1 minute rest in between each round.

- 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

- 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

Arms Superset

W3/D5 - Chest/Back/Core Workout

Gary

Elliot

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

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

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

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.

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

W3/D5 - Chest/Back/Core Workout

Community

More workouts from Nick Bare