Name: Playbook - Nick Bare - W9/D1 - Easy Run + Chest/Shoulders/Tricep/Core Workout
Uploaded: 2023-07-12T03:07:30.951Z
Duration: 60 min
Description: W9/D1 - Easy Run + Chest/Shoulders/Tricep/Core Workout

Jolbb

Casey Guerrero

Jack

Ignacio Rojo

DB shoulder press. Front raises, ab crunch machine, rear flyes and push-ups. Hotel pump.

Matt

down 5 pounds already! been some shaky months but i’m working

Tylan Tatum

feeling stronger as weeks go by … 💯🙌🏻

Brian

isaias rios

Went too hard in the beginning and thought I was doing well, until those dips ruined me

AJ Redfield

Maximilliano

Austin Wilder

TUCKER

Jesus

Dustin

No flyes. 155 on incline bench. Weighted dips.

Finally some good fucking workouts hell yeah

Maxim

AM:
- My Training: 10 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
- Incline Bench Press
- Barbell Shoulder Press + Front Raise Superset
- Push Up + Chest Fly Superset
- Rear Delt Fly
- Dips + Overhead Tricep 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

- Hold the bar just outside shoulder with
- Come down flexing at the elbows
- Bring the bar down to the top of your chest
- Extend your arms engaging your chest to come up

Incline Barbell Bench Press

Complete 10 reps of barbell overhead press and then move directly into front plate raises for 15 reps. Rest 60 seconds in between each set.

- Hold the bar right above your chest
- Press the bar over your head engaging your shoulders
- Press until you reach full extension 
- Come down in a controlled motion keeping your core engaged

Barbell Overhead Press

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

Barbell Shoulder Press + Front Plate Raise Superset

Complete 3 rounds of the following: 25 push ups and 15 cable (or dumbbell) chest flys. Rest 60 seconds after each superset.

Push Up

- 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

Push Up + Chest Fly Superset

-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 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

W9/D1 - Easy Run + Chest/Shoulders/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

W9/D1 - Easy Run + Chest/Shoulders/Tricep/Core Workout

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