Name: Playbook - Nick Bare - W4/D2 - Interval Run + Shoulders/Arms Workout
Uploaded: 2023-07-12T03:07:30.607Z
Duration: 120 min
Description: W4/D2 - Interval Run + Shoulders/Arms Workout

Jason

Wayne

John Lopez

Juan

Draggon

Andrew Ochoa

Clay

Arm pump is insaaane 🔥🔥🔥❤️‍🔥

Sarah

Very nice workout. Arm sets pumped me up. Wow

Casey Guerrero

Ricky

Aron

Ľuboš

Taylor Young

Zach

cairi

Today’s training consists of 2 workouts. 

1. 5 mile run (intervals).
- 1 mile warm up
- 3 miles (2 min hard, 2 min easy)
- 1 mile cool down 

2. Shoulders, Arms & Core strength workout.

1.0 mi Jog

3.0 mi Run

Running

Complete 3 rounds of the following exercises with 60 seconds rest in between each superset.

- 15 hanging leg raises 
- 15 cable crunches 
- 15 GHD sit ups

- 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

- 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)

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

The Core Cut

- 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

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

Select an appropriate weight for the recommended rep ranges. Keep your core tight, grip the outside of the weight and raise it in front of you to shoulder height.

Front Plate Raises

-Start with a dumbbell in each hand at your shoulders.
-Press the dumbbells overhead to full arm extension. 
-Return weight to your shoulders.
-Repeat

Dumbbell shoulder press

-Sit on the end of a bench while holding a dumbbell in each hand. 
-Lean forward with your arms hanging outside your legs. 
-Slightly bend your arms and bring your hands out to your sides as high as you can activating your rear delts. 
-Release and repeat

Rear delt fly

Complete 3 rounds: 12 reps of preacher curls and 12 reps of cable triceps extensions with 1 minute rest in between each round.

- Hold the bar with your palms facing up
- Curl the bar up in a controlled motion
- Squeeze your biceps at the top
- Return to the initial position

Preacher Curl

- 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

Arms Superset 1

Complete 3 rounds: 12 reps of cable bicep curls and 12 reps of dumbbell tricep extensions (per arm) with 1 minute rest in between each round.

- Hold the bar with your palms facing away from you
- Curl the bar up engaging your biceps
- Come down in a controlled motion keeping your core engaged

Bicep Cable Curl

- 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

Arms Superset 2

W4/D2 - Interval Run + Shoulders/Arms Workout

Brandyn

Nathan

Jared

W1/D1 - Easy Run + Push Workout

Cole

W1/D2 - Easy Run + Pull Workout

I turned this into a circuit and did 1.5 MI run, dumbbell workouts, an circuit until I finished all exercises

Quinn dunziellas

W1/D3 - Easy Run + Shoulder Workout

anthony

W1/D4 - Lower Body Strength

Stephen

W1/D5 - Easy Run + Push Workout

Felt awesome this morning! 7:52/mi pace and finished at 1hr 18mins. Looking forward to attacking this next week💪🏼

Tyler

Mateo

Pushed myself to 6, longest in a long time. Thanks 🙌🏻

Erika

W1/D6 - 10 Mile Run

Great run this morning, the pump was unreal

W1/D7 - Easy Run + Pull Workout

Robert VanDenburgh

What a workout for a monday morning 🌄 💪

W2/D1 - Run + Shoulders/Arms Workout

Jack

Jessica

W2/D2 - Easy Run + Lower Body Strength

Workout was hard but I feel great and starting to experience the results

Frederick

Cris

W2/D3 - Easy Run + Pull Workout

W2/D4 - Push Strength Workout

Killer run this AM! G1M is a game changer💪🏼 LFG! 
Time: 1:16:17 
Pace: 7:37/mi

Jonathan

W2/D5 - 10 Mile Run

W2/D6 - REST

W2/D7 - Easy Run + Shoulder Workout

Brady

W3/D1 - Lower Body Strength

W3/D2 - Track Workout + Pull Workout

Thomas Delariva

W3/D3 - Easy Run + Push Workout

W3/D4 - Shoulders/Arms Workout

Felt great alot stronger ! Didn't feel tired as beginning of program

5.01 miles @ 10’42” per mile. AVG HR 157 bpm AVG CD 162 spm.

Chimudi Egbuna

W3/D5 - 5 Mile Run (shake out)

W3/D6 - Pull Strength

Gabriel

Not on that level yet lol only did 4 miles

W3/D7 - 13.1 Mile Run (half marathon)

W4/D1 - Easy Run + Lower Body Strength

W4/D3 - Pull Strength

Adam

W4/D4 - Easy Run + Push Workout

Henry English

W4/D5 - REST

Half way and I’ve lost 17lbs! The best I’ve felt 🔥

7 miles at 9’51” pace. AVG HR 160 bpm AVG CD 161 spm

Halfway through and have lost 12lbs to 176. Most consistent I’ve been in 10 years!

Joseph

W4/D6 - 8 Mile Run

My legs are on fiiiiiire ❤️‍🔥❤️‍🔥❤️‍🔥

W4/D7 - Easy Run + Lower Body Strength

Training was great run was hard in this heat

Great pull day moving up in strength for sure

W5/D1 - Easy Run + Pull Workout

4.02 miles at 10’54” pace. AVG HR 152 bpm. AVG CD 159 spm.

W5/D2 - Easy Run + Push Workout

W5/D3 - Easy Run + Lower Body Strength

Great shoulder and arms sess felt stronger

W5/D4 - Shoulders/Arms Workout

Pushups at the end did me in but loved it. Chest feels hufe

Those 100 push-ups at the end turn you from a boy to a man💪🏻

W5/D5 - Easy Run + Push Workout

That’s the longest I’ve done in one go. And it felt great - love your program as well as the requirement to stick to a lower heart rate for most runs. I think it’s really helped me improve.

Kyle

8.07 miles at 11’32” per mile. AVG HR 154 bpm AVG CD 153 spm.

W5/D6 - 8 Mile Run

4.01 miles at 11’19” per mile. AVG HR 141 bpm. AVG CD 158 spm.

W5/D7 - 5 Mile Run

Back & core Amazing Stuff 🔥🔥💪💪

Awesome pump. Feeling great and body has never looked better

W6/D1 - Easy Run + Pull Workout

4.07 miles at 11’19” per miles. AVG HR 147 bpm. AVG CD 158 spm.

Yes sir, Core getting stronger and stronger 💪💪

W6/D2 - Easy Run + Lower Body Strength

The superset for core is getting better and better 🫡🔥🔥

Ignacio Rojo

W6/D3 - Easy Run + Push Workout

Back feeling hella strong 🔥🔥💪💪💪

Caleb Winebrenner

W6/D4 - Pull Strength

Dino

W6/D5 - Run + Shoulders/Arms Workout

4.04 miles at 11’06” per mile. AVG HR 140 bpm. AVG CD 153 spm

🫠🫠🫠 the best thing is no free squats today 🫡😮‍💨😮‍💨😮‍💨

W4/D2 - Interval Run + Shoulders/Arms Workout

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