Name: Playbook - Nick Bare - W5/D5 - Shoulders/Accessory/Core Workout
Uploaded: 2023-07-12T03:07:30.662Z
Duration: 60 min
Description: W5/D5 - Shoulders/Accessory/Core Workout

Jolbb

Casey Guerrero

Johan

Ignacio Rojo

Hayden Hall

Hamdy

Rick de Veth

Rayko J Castro

Jerry

Sebastian Ledlow

David

I’ve made some massive gains in strength on this program. I’ve passed my PR deadlift by 100 lbs and bench by 30 lbs.

Michael

No flyes. Dropped a set on most.
Felt good pre all staff.

Matt

Andrew

Jamie Pancho

One of the best upper body workouts I’ve had in awhile

Zack

Chad

Jake Voelkerding

Luke

Joseph

Accessory work was surprisingly tough. Great workout.

Laurel Fontana

Killer. I’m doing more and more pull ups each time. Crazy to see the progress

Alex

AM:
- My Training: 7 mile aerobic run
RECOMMENDED:
- Beginner: OFF
- Advanced: OFF

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

PM:
Shoulders/Accessory/Core Workout

- Core Circuit
- Push Up/Pull Up
- Dumbbell Shoulder Press
- Lateral Raise Complex
- Front Plate Raises
- Dips + Tricep Extension Superset
- Low Cable Rows + Chest Fly 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

Complete 100 push ups and 60 pull ups in as little sets as possible.

Push Up

- 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

Push up + Pull up Complex

-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

- Raise the dumbbells up to shoulder height
- Keep your core engaged
- Come down in a controlled motion focusing on your shoulders

Lateral Raise Complex

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

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

Complete 12 reps of low cable rows and move directly into 10 reps of chest fly’s.

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

- 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

Low Cable Rows + Chest Fly Superset

W5/D5 - Shoulders/Accessory/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

Taylor Young

W1/D2 - Easy Run + Pull Workout

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

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

W5/D5 - Shoulders/Accessory/Core Workout

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