Name: Playbook - Rick de Veth - Wk 1: Chest strength & easy run
Uploaded: 2023-02-12T19:15:22.850Z
Duration: 60 min
Description: Wk 1: Chest strength & easy run

Blad

Chest training for strength so you want to run bare chest 

Complete an easy run at zone 2 
Beginners: 5km
Advanced: 8km

4 core excercises
4 sets
60 sec rest between rounds

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

Kettlebell Russian twist

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

Plank

Core circuit

Warm-up with the bar for 20 reps
Add some weight but don’t fatigue
Go for 5x5 working sets on 70/80% of 1rm

Flat bench press

Set your bench on a 30 degrees incline
Warm up with a low weight 
Increase weight each set

Incline dumbbell press

Use the cable machine in your gym
Set the height you feel most comfortable with
Use a bench if prefered
Aim for nice reps

Cable fly

Push up

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Wk 1: Chest strength & easy run

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