Name: Playbook - Nick Bare - W6/D1 - Easy Run + Chest/Tricep/Core Workout
Uploaded: 2023-07-12T03:07:30.685Z
Duration: 60 min
Description: W6/D1 - Easy Run + Chest/Tricep/Core Workout

Jolbb

Casey Guerrero

Ignacio Rojo

Matt

Jack

Cody

Zachary

Track how much weight I’m doing or maybe go off my max and calculate it for me.

Andy Gray

Descriptions don't match up with set ranges

final set of DB Bench Press of 100 pounds 🙌🏻 keep hammering 🔨🔨

Brian

TUCKER

Maximilliano

Blake Inman

Mitchell Bunnell

Jesus

David

Felt strong all the way through. 185 for 5 on barbell. 75 on dB for 10.

Dustin

Austin Wilder

AM:
- My Training: 8 mile aerobic run
RECOMMENDED:
- Beginner: 3 mile aerobic run
- Advanced: 5 mile aerobic run

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

PM: 
Chest/Tricep/Core Workout

- Core Superset
- L Sits
- Push Up/Pull Ups
- Barbell Bench Press
- Dumbbell Chest Press
- Dips + Tricep Extension Superset

*Complete 4 rounds of the following:

- 15 Hanging Leg Raises
- 15 GHD Decline Sit Ups

*Rest 90 seconds in between rounds.

- 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

Core Superset

-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

Complete 4 rounds of: 25 push ups and 10 pull ups with 45 second rest in between.

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

* Work up to a heavy single and select weights that can be performed at the programmed reps.
- 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

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

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

W6/D1 - Easy Run + Chest/Tricep/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

W1/D2 - Easy Run + Pull Workout

Andrew

Its fun getting back to lifting more after doing the hybrid challenge

Taylor Young

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.

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

W6/D1 - Easy Run + Chest/Tricep/Core Workout

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