Name: Playbook - Tommy Newell - W2/D1 Back + Run
Uploaded: 2022-11-13T11:23:21.683Z
Duration: 90 min
Description: W2/D1 Back + Run

Great run on the treadmill for 30 mins and back workout

James Nguyen

Need to work on my pull ups, weak! Week 2 let’s go!

Bryan Flores

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

Easy outside run

- 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

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Pull keeping your elbow close to your body
- As you pull rotate your wrist slightly 
- Engage your lat as you pull

Single arm underhand grip seated row

- 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

W2/D1 Back + Run

Miche

Workout is awesome — just some guidance on how much we should be aiming for on weights (ex to failure/a few reps early, whatever) would be super helpful! But kickass start to the program 💪

Thomas J. Ventura

It was good rep range and cardio add on made it more intense

Brick

W1/D1 Pull + Run

Randall Gist

Vaibhav

I’m going to be ripped! This is non stop papa!

W1/D2 Chest + Sprints

Robert

W1/D3 Legs + Bike

Non-stop. I’m going to finish the program, and then get a damn sleeve tattooed. LETS GO!

W1/D4 Shoulders + Rower

Great arm pump and I like the DB spider curls!

Aaron

W1/D5 Arms + Run

W1/D6 Saturday 1-2hr Outside Cardio

W1/D7 Active rest day

Chest pump and hill sprints,  great combo

W2/D2 Chest + Hill Sprints

W2/D3 Legs + Bike

Mitch

Great shoulder workout along with rowing sprint at the end.

W2/D4 Shoulders + Rower

Birthday today and did 3.50 miles and a great arm pump today!  Thanks Tommy!

W2/D5 Arms + Run

W2/D6 Saturday 1-2hr Outside Cardio

W2/D7 Active rest day

Easy jog/walk 3 mi and a great back workout this morning.

Awesome back workout. Question — is the wide grip lat pull-down supposed to be the wide grip pull-ups as shown in the video?

W3/D1 Pull + Run

W3/D2 Chest + Sprints

Great leg workout especially the supersets with bodyweight sumo squats and I didn't do the bike part.

W3/D3 Legs + Bike

W3/D4 Shoulders + Rower

2.84 miles and arms afterwards. Feel the pump from the arm workout. 🏃🦾

W3/D5 Arms + Run

Jog/walk around the school track for 2 miles

W2/D1 Back + Run

Community

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