Name: Playbook - Nina Marie - W1/D2 BENCH: Push Pull
Uploaded: 2024-05-11T01:19:07.564Z
Duration: 60 min
Description: W1/D2 BENCH: Push Pull

BB Row
Bench Press 1x8 @60%, 1x6 @70%, 1x4 @80%

Lat Pulldown
Lateral Raise

Seated Row
Close Grip Push Up

Hammer Bicep Curls
Overhead Tricep Extension 

Single Arm Chest Press

Sprints

If you know your 1 rep max on the bench press, then you will perform the following percentages:
1 set of 8 reps @60%, 1 sets of 6 reps @70%, 1 sets of 4 reps @80%

You will super set those with a bent over barbell row.  

If you do not know your max, simply increase the weight as the reps decrease for both.

You will do a warm up set of 2 sets of 10 reps of both the row and bench press with just the bar.

If you do not have access to a barbell, use dumbbells. And if you do not have a variety of dumbbells, do sets of 8-10 reps.

Barbell Bent over Row

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Strength

for the band lat pulldown, perform to failure.  If you access to a cable machine or lat pulldown machine, go for it and perform 8-10 reps.

Band Lat Pulldown

Lateral Raise

Size SS1

on the seated band row, perform these to failure.
If you have access to a cable or seated row machine, go for 10 reps!

on the close grip push ups, if you struggle, do them off your knees or simply do as many as you can.

Seated Band Row

Close Grip Push Up

Size SS2

Hammer Bicep Curl

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Size SS3

Single Arm Chest Press

This is a speed finisher.
run or sprint for 300 meters, walk for 1 minute to recover.
repeat this for a total of 5 rounds.

Running

W1/D2 BENCH: Push Pull

W1/D1 SQUATS

W1/D3 Leg Power & Conditioning

W1/D4 Upper Push/Pull

W1/D5 DEADLIFTS

W2/D1 Squats & Core

W2/D2 Upper PULL

W2/D3 Conditioning

W2/D4 Upper PUSH

W2/D5 Deads & Core

W2/D6 Conditioning & Mobility **optional**

W3/D1 Squats & Core

W3/D2 Upper Push/Pull

W3/D3 Cardio Conditioning ***optional**

W3/D4 Upper Push/Pull

W3/D5 Deads & Core

W3/D6 Conditioning ***optional***

W4/D1 Squats & Core

W4/D2 Upper Push/Pull

W4/D3 Conditioning

W4/D4 UPPER PUSH/PULL

W4/D5 Deadlifts & Core

W4/D6 Cardio & Core

W5/D1 Squats & Core

W5/D2 Upper PULL

W5/D3 Conditioning

W5/D4 Upper PUSH

W5/D5 Deads & Core

W5/D6 Conditioning & Mobility **optional**

W6/D1 Squats & Core

W6/D2 Upper Push/Pull

W6/D3 Cardio Conditioning ***optional**

W6/D4 Upper Push/Pull

W6/D5 Deads & Core

W6/D6 Conditioning ***optional***

W1/D2 BENCH: Push Pull

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