Name: Playbook - Tommy Newell - W2/D2 Back/Traps
Uploaded: 2022-11-06T03:02:01.331Z
Duration: 60 min
Description: W2/D2 Back/Traps

James Nguyen

Johari

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

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

Close grip pull-up

Superset

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

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

Cable single arm high pull down

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- Hands shoulder width apart and raise to upper chest level

Upright row

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

Dumbbell shoulder shrugs

W2/D2 Back/Traps

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

Chad

Steven

W1/D1 Chest/Shoulders

Alberto

Ashley

W1/D2 Back/Traps

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..

W2/D2 Back/Traps

Community

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