Name: Playbook - Nick Bare - W8/D1 - Easy Run + Chest/Tricep/Core Workout
Uploaded: 2023-07-12T03:07:30.867Z
Duration: 60 min
Description: W8/D1 - Easy Run + Chest/Tricep/Core Workout

Jolbb

Brutal chest day. Second set of pushups destroyed me the rest of the wod

Casey Guerrero

Johan

Ignacio Rojo

Dumbbell chest flys instead + super set pull-ups with dips

Zachary

I love you nick bare!!!! I want to work for BpN

Robert

Zach Landing

Feeling better. Swapped cable flys for dumbbell flys; swapped cable tricep extension for TRX tricep extension.

isaias rios

Tristan

TUCKER

Good to get back at it after a week off. It was nice to know what to expect from the workout and my body hadn’t lost too much.

Laurel Fontana

Dustin

No push up/ pull up combo. Cable crunches for core. Felt good despite being early!

Matt

AM:
- My Training: 7 mile aerobic run
RECOMMENDED:
- Beginner: 2 mile aerobic run
- Advanced: 4 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
- Push Up/Pull Ups
- Dumbbell Chest Press
- Cable Flys
- Push Up Superset
- Dips + Tricep Extension Superset
- Tricep Cable Extensions

*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

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

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

-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

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

- 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

W8/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

Taylor Young

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

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

W8/D1 - Easy Run + Chest/Tricep/Core Workout

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