Name: Playbook - Tommy Newell - W1/D2 Back/Traps
Uploaded: 2022-11-06T03:02:01.300Z
Duration: 60 min
Description: W1/D2 Back/Traps

Alberto

James Nguyen

Ashley

It was the best back workout, ever!! Great stuff.

David

Johari

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine row

- pull hand down towards your hip 
- squeeze the outer lat at the bottom of each rep

Cable single arm high pull down

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

W1/D2 Back/Traps

Good workout.  Haven’t done chest and shoulders together much but liked this workout.

Chad

Steven

W1/D1 Chest/Shoulders

Good leg day.  Maybe add some hamstring work.

Adding alternative to machine/workout. A standing calf machine is not available at my gym.

lillian

W1/D3 Quads/Calves

add alternative workouts or machines as replacements. Unfortunately, the gym does not have certain machines on this workout list. Other than that yet another amazing workout..

W1/D4 Chest/Triceps

Mike

W1/D5 Back/Biceps

I wish there was more abs in this workout but overall good

W1/D6 Hamstrings/Abs

W1/D7 Active Rest Day

W2/D1 Chest/Shoulders

W2/D2 Back/Traps

W2/D3 Quads/Calves

W2/D4 Chest/Triceps

W2/D5 Back/Biceps

W2/D6 Hamstrings/Abs

W2/D7 Active Rest Day

W3/D1 Chest/Shoulders

W3/D2 Back/Traps

W3/D3 Quads/Calves

W3/D4 Chest/Triceps

W3/D5 Back/Biceps

W3/D6 Hamstrings/Abs

W3/D7 Active Rest Day

W4/D1 Chest/Shoulders

W4/D2 Back/Traps

W4/D3 Quads/Calves

W4/D4 Chest/Triceps

W4/D5 Back/Biceps

W4/D6 Hamstrings/Abs

W4/D7 Active Rest Day

W5/D1 Chest/Shoulders

W5/D2 Back/Traps

W5/D3 Quads/Calves

W5/D4 Chest/Triceps

W5/D5 Back/Biceps

W5/D6 Hamstrings/Abs

W5/D7 Active Rest Day

W6/D1 Chest/Shoulders

Dr. Steve

W6/D2 Back/Traps

W6/D3 Quads/Calves

W6/D4 Chest/Triceps

W6/D5 Back/Biceps

W6/D6 Hamstrings/Abs

W6/D7 Active Rest Day

W7/D1 Chest/Shoulders

W7/D2 Back/Traps

W7/D3 Quads/Calves

W7/D4 Chest/Triceps

W7/D5 Back/Biceps

W7/D6 Hamstrings/Abs

W7/D7 Active Rest Day

W8/D1 Chest/Shoulders

W1/D2 Back/Traps

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