Name: Playbook - Rob Riches - Cardio (Rest Day - Week 2)
Uploaded: 2021-06-07T18:32:11.147Z
Duration: 45 min
Description: Cardio (Rest Day - Week 2)

MilosLuffy

While today is given as a rest day for your muscles, you can still perform cardio along with some light stretching and mobility. (See my program "Stretch & Mobility"  for more on this).

Ideally, cardio should be performed first thing in the morning before eating so your body burns more fat as fuel.

Choose a piece of cardio, such as an upright stationary bike, and perform at a level that is around 70-80% exertion (one that will push you but still allow you to maintain a conversation), for a total of 20 minutes.

If you have a heart rate monitor, keep notes on your activity and training zone to see how it changes over the coming weeks and months. It can be a great indicator to see how your fitness levels are improving.

Steady State Cardio (LISS)

Cardio (Rest Day - Week 2)

Francisco

It was very clear instructions and the video was very helpful

Back & Forearms (Ep 1.1 - Strength)

I felt like it had some repeating shoulder exercise, but overall good

Liked the Ab workout in the end 

Especially the hanging Ab- great for chest stretch

Thomas

Richard

Shoulders & Chest (Ep 1.3 - Strength)

I enjoyed this workout I did not have access to dumbbells for my level so I swapped out the calf dumbbell lifts for the hip abduction. Did not have access to standing calf raises machine so swapped for seated calf raises machine. Over all good directions.

Sunil Deep

Quads & Calves (Ep 1.2 - Strength)

Very challenging and clear directions. The videos were helpful.

Donald Lozon

Traps & Hamstrings (Ep 1.4 - Strength)

Adam

Biceps & Triceps (Ep 1.5 - Strength)

Bünyamin

Cardio (Rest Day - Week 1)

Victor

Amadou Sow

Back & Forearms (Ep 2.1 Strength)

I could not get a smith machine so I opted for walking lunges instead if you run into the same problem I recommend walking lunges or in place lunges using dumbbells or weighted straight bar

Quads & Calves (Ep 2.2 - Strength)

The video was incorrect for the chest press first exercise

It was great. The workout video for the smith machine shoulder press is the wrong one though. It’s a leg press video. Other than that I love it

Ryan Baker

Shoulders & Chest (Ep 2.3 - Strength)

I felt like it did not include enough trap exercises.

Traps & Hamstrings (Ep 2.4 - Strength)

Biceps & Triceps (Ep 2.5 - Strength)

Can you suggest alternatives for the exercises ?

Girish

Back & Forearms (Ep 3.1 - Strength)

Quads & Calves (Ep 3.2 - Strength)

Artur

Shoulders & Chest (Ep 3.3 - Strength)

Traps & Hamstrings (Ep 3.4 - Strength)

I felt like it could have used more bicep exercises so I added in side curls. But overall very good.

Biceps & Triceps (Ep 3.5 - Strength)

Cardio (Rest Day - Week 3)

It was great …..Four weeks into the program and I see the results already .

Back & Forearms (Ep 4.1 - Strength)

Quads & Calves (Ep 4.2 - Strength)

Good, a suggestion for the videos try to get a side view because for the bench press I was not sure about arm angles

Shoulders & Chest (Ep 4.3 - Strength)

I thought the Jefferson squat was a bit unnecessary and I wasn’t sure how to perform it so I replaced it with hack squat.

Amr Elganiny

Traps & Hamstrings (Ep 4.4 - Strength)

It was just amazing i feel my body is on beast mode

Biceps & Triceps (Ep 4.5 - Strength)

Cardio  (Rest Day - Week 4)

Very good intense workout, I think it would be helpful to also show seat notch for Y raises

Its back and shoulders i think u did mistake on caption

Back & Triceps (Ep 5.1 - Endurance)

This real blast the muscles fantastic rob

Quads & Calves (Ep 5.2 - Endurance)

Biceps & Forearms (Ep 5.3 - Endurance)

Shoulders & Chest (Ep 5.4 - Endurance)

Hamstrings & Calves (Ep 5.5 - Endurance)

Triceps & Forearms (Ep 5.6 - Endurance)

The back workout portion was good but this is titled back and tris. Where's the tricep exercises?

Kyle

Back & Triceps (Ep 6.1 - Endurance)

Very intense workout, my gym was super crowded so I had to supplement some exercises with something else and towards the end really had to dig deep to finish. Great workout very good experience.

Quads & Calves (Ep 6.2 - Endurance)

Biceps & Forearms (Ep 6.3 - Endurance)

Shoulders & Chest (Ep 6.4 - Endurance)

Great, unfortunately for me the gym was extremely crowded so I did what I could and called it a day but other than that really enjoyed the plan

Hamstrings & Calves (Ep 6.5 - Endurance)

Great workout plan loved it. Only thing is the camera angles in the video it would be great if you could also include camera angle from above to see hands position. Especially with the rope I wasn’t sure if you were stretching hands out or keeping them in.

Triceps & Forearms (Ep 6.6 - Endruance)

Back & Traps (Ep 7.1 - Endurance)

Quads & Calves (Ep 7.2 - Endurance)

Biceps & Forearms (Ep 7.3 - Endurance)

Smith machine shoulder press had incorrect video. Other than that great workout plan.

Shoulders & Chest (Ep 7.4 - Endurance)

Hamstrings & Calves (Ep 7.5 - Endurance)

Triceps & Forearms (Ep 7.6 - Endurance)

Great enjoyable, really felt the burn with behind the back shrugs

Back & Traps (Ep 8.1 - Endurance)

Quads & Calves (Ep 8.2 - Endurance)

Biceps & Forearms (Ep 8.3 - Endurance)

Excellent really enjoying the guided plan

Shoulders & Chest (Ep 8.4 - Endurance)

Hamstring & Calves (Ep 8.5 - Endurance)

Great, for underhanded tricep with straight bar I used the wavy bar it allowed for better hand placement where my wrists weren’t strained

Triceps & Forearms (Ep 8.6 - Endurance)

Great, I think the video was incorrect for the straight bar tricep push down it shows rope instead of straight bar

Biceps, Forearms, & Triceps (Ep 9.1 - Conditioning)

The short sets are really challenging allowing for me to use challenging weights

Cardio (Rest Day - Week 2)

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