Name: Playbook - Tommy Newell - Thursday
Uploaded: 2022-10-31T03:55:04.807Z
Duration: 100 min
Description: Thursday

- Run at a good pace for you 
- Keep average heart rate under 150 BPM

Easy outside run

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Alternating dumbbell front raises

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Superset

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shoulder shrugs

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction
- Reverse movement back to starting position

Thursday

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