Name: Playbook - Nick Bare - W7/D3 - Easy Run + Back/Biceps
Uploaded: 2023-07-12T03:07:30.751Z
Duration: 90 min
Description: W7/D3 - Easy Run + Back/Biceps

Nick

Some days I feel like this is really working :

Kevin Beamon

Taylor Young

Francesco

Jonathan

Jason

Mike

Andrew Ochoa

Bryan

Feeling strong to chin ups 8reps 💪🏼

Pablo Hutt

Nico

Chris

Viviana Kolb

Cory Warford

Casey Guerrero

Skipped the run as cardio gives me a nasty cough this week

Today’s workout should be broken up into two separate training sessions.

The first workout is an easy 5 mile run completed below your max aerobic heart rate.

The second workout is back/bicep strength workout.

5.0 mi Run

Running

Complete a set of pull ups for AMRAP (as many reps as possible) and then move directly into 12 reps of dumbbell rows (each side).

- 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

- Position body at 45 degree angle with weight stabilized on bench.
- Start by pulling dumbbell from the ground to your hip to focus on back contraction.
- Think of your hands as hooks and that you are not pulling with arms but pulling with your back.

Dumbbell Row

Pull Up + DB Row Superset

- 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

Start with cable attachment set at the highest setting. By pulling with your lats and engaging your core, bring the attachment below your hips and contracting your lats. Control the movement back to the starting position.

Cable Pulldown

- Hinge at the hips and lean forward with a neutral spine
- Hold the bar with your palms facing you 
- Pull the bar up towards the bottom of your chest
- Engage your back as you pull 
- Come down in a controlled motion

Barbell Row

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

Keeping your elbows by your side, and avoiding them to flare out, curl the weight up while maintaining a neutral back position. Lower the weight slowly.

Barbell Curls

- Hold the bar with your palms facing you 
- Pull your body up
- Engage your back as you pull up
- Keep your elbows close to your body

Chin Up

W7/D3 - Easy Run + Back/Biceps

Blake

A lot of back and pull, I’m not used to it so my elbows were on fire

Ciara

Andre

W1/D1 - Back & Biceps

Hot damn. Shoulders will feel it tomorrow. Good arm pump

Shawn

Nathan

W1/D2 - Track Workout + Shoulders/Arms

Feliz dia de las madre a todas las madres!!

Dwayne

Thomas

W1/D3 - Lower Body

Isaiah

Harrison

W1/D4 - Easy Run + Chest/Triceps

Shelby

W1/D5 - Back & Biceps

Fawwaz Siddiqui

Kevin Gonzalez

Nicholas

W1/D6 - Easy Run

Jared

W1/D7 - Shoulders & Arms

Kevin

Justin

W2/D1 - Easy Run + Lower Body

Matthew

Roger Snow

W2/D2 - Chest & Triceps

7 at 1 hour 6 min, best I’ve felt on any run. G.1.M Sport got me right

Sebastian

W2/D3 - Easy Run

Scott

W2/D4 - Back & Biceps

Jack

W2/D5 - Easy Run + Shoulders/Arms

Senterrio

W2/D6 - Lower Body

James Thompson

W2/D7 - Chest & Triceps

W3/D1 - Easy Run + Back/Biceps

Committing to this lower body shit! Fackkkk

W3/D2 - Lower Body

W3/D3 - Easy Run

Hardest one yet. That bicep triplet was lethal.

W3/D4 - Shoulders & Arms

W3/D5 - Easy Run + Chest/Triceps

Nick Tavarone

W3/D6 - Back & Biceps

W3/D7 - Lower Body

This list felt never ending. I wanted to quit 3 times. He persisted though

W4/D1 - Easy Run + Shoulders/Arms

Travis

W4/D2 - Easy Run

Ok are these workouts getting fucking harder? Maybe it's just me

Fun session today. Even at the hotel gym made it work

W4/D3 - Chest & Triceps

Elliot

W4/D4 - Easy Run + Back/Biceps

Tavy

W4/D5 - Lower Body

Jerad

W4/D6 - REST

David Betteridge

W4/D7 - Easy Run + Shoulders/Arms

Great workout! My chest was really pumped.

W5/D1 - Easy Run + Chest/Triceps

Danny  Palmer

W5/D2 - Back & Biceps

Always awesome when you start with a set of 15 hack squats and look down and all you need this week is 10!
"Go 5 less!!"

W5/D3 - Lower Body

Progressive overload in action. Thank god for the tracking of weights or I would still be a turd

W5/D4 - Easy Run + Chest/Triceps

Every rep done. Now go eat healthy all day.

W5/D5 - Shoulders & Arms

W5/D6 - Easy Run

W5/D7- Lower Body

Thank god for the timer feature on this app... keeps my ass  moving

Matt

W6/D1 - Easy Run + Back/Biceps

Joshua

W6/D2 - Easy Run

It's been said. But I'll say it again. 100 pushups after chest and tris is kind of evil Nick

W6/D3 - Chest & Triceps

So many sets and reps today. I thank you sir

W6/D4 - Easy Run + Shoulders/Arms

Mud stance leg press feature is broken . Can't see the video or record reps or weight . No worries I wanted to squat anyway .
The leg ext again at the end was different .
Miss the lunge squat combo. But good to switch it up

W6/D5 - Lower Body

Just so many reps again . I would never do this much work on my own

W6/D6 - Easy Run + Back/Biceps

W6/D7 - Chest & Triceps

Another day of wanting to quit but wanted to click all these blue buttons. Cruelly motivating tool to finish everything

W7/D1 - Easy Run + Shoulders/Arms

This whole progressive overload theory really ruins your chances of the workouts getting easier ! Fack Nick

W7/D2 - Lower Body

Ma titties!!!! First three sets were killer .

W7/D4 - Chest & Triceps

Oliver

W7/D5 - Easy Run + Shoulders/Arms

Another leg day done. Thank you sir may I have another

W7/D6 - Lower Body

W7/D7 - Easy Run

Again with the never ending reps and sets. I would never do this much on my own. Always want to quit . Never do until it's done

Did that!!! Felt amazing to go hard today.

W7/D3 - Easy Run + Back/Biceps

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