Name: Playbook - Roberto Portales - Day 12 - Active Rest
Uploaded: 2023-02-07T21:43:13.450Z
Duration: 40 min
Description: Day 12 - Active Rest

We’re not lifting weights today, but we’re still doing our 2, 20 minute cardio sessions. If you have some time extra time to stretch your muscles, I suggest you do so.

- AM Cardio: 20 minutes of steady state cardio 

- PM Cardio: 20 minutes of steady state cardio

Do stead state cardio at a moderate intensity. That means you shouldn’t be out of breath, but you shouldn’t be able to have a conversation. 

Some examples are incline walk, elliptical machine, and bike machine.

Ideally, you should do this before your lift but not immediately beforehand (meantime there should be a meal between your cardio and lift). If it’s an active rest day, then you can do it whenever you want.

AM Cardio - 20 Minutes Steady State

Do stead state cardio at a moderate intensity. That means you shouldn’t be out of breath, but you shouldn’t be able to have a conversation. 

Some examples are incline walk, elliptical machine, and bike machine.

Ideally, you should do this immediately after your lift. If it’s an active rest day, then you can do it whenever you want.

PM Cardio - 20 Minutes Steady State

Day 12 - Active Rest

Was a great workout - I had to substitute backwards leg curls and hack squat with bands and cable alternatives (my gym didn’t have the machines) but feeling great!

Justin

Sebastian

Always been wanting to follow this workout. The best day is today 💪💪

Ethan Meng

Day 1 - Legs

Elias

Corey

Rmt12757!RPB

Day 2 - Chest & Triceps

I like the workouts and the way you have do legs - bulk - calves - nutrition.
I think I have to do a year planned.

Richard Seau

Day 3 - Active Rest

It was great although there was some exercise like the preacher was very hard and I couldn’t find waits as much that were lower than 20. But overall I loved it and could feel the parts of the movements that were meant for specific muscles feel the workout.

Daniel

Ernest

Day 4 - Back & Biceps

Pamla

I loved this workout!  It was a perfect way to start my day!

Thank you

Andrew

Day 5 - Shoulders, Calves, & Abs

Day 6 - Active Rest

That was hard especially the leg press ooof 😆😆😆.

Day 7 - Legs

Day 8 - Chest & Triceps

Day 9 - Active Rest

Ivette Subock

Billy

Day 10 - Back & Biceps

Alexander

Day 11 - Shoulders, Calves, & Abs

Day 13 - Legs

Fantastic program. 
Fantastic motivation. 
Fantastic results so far!

Day 14 - Chest and Triceps

Day 15 - Active Rest

Day 16 - Back and Biceps

Day 17 - Shoulders, Calves, & Abs

Day 18 - Active Rest

It’s just I feel like if we are gonna do a super set day then it should be very early do to some gyms like crunch fitness always being full. But at the same time I wish I can go early but I can’t do to my work being early in the morning till 5pm or 7pm which is a lot of labor for which there’s nothing wrong with the program since it’s my job. But at the same time it’s just super sets in some gyms can be hard as well as the past two days there was two guys fighting over a super set that the other guy was performed a super set which it kinda makes me feel like I hope that don’t happen to me lol because of people getting mad over that.

Keith

Loved how positively challenging this workout was. My legs are already sore!!

Day 19 - Legs

This one killed me. In a great kind of way!!!

Day 20 - Chest & Triceps

Day 21 - Active Rest

This time the workout was hard and tough it was nice lol.

Day 22 - Back and Biceps

Day 23 - Shoulders, Calves, & Abs

Day 24 - Active Rest

Day 25 - Legs

Day 26 - Chest and Triceps

Day 27 - Active Rest

Day 28 - Back and Biceps

All I can say is I’m back and ooof that was hard and we go GYM !!!

Day 12 - Active Rest

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