Name: Playbook - Tommy Newell - W2/D3 Legs + Bike
Uploaded: 2022-11-13T11:23:21.693Z
Duration: 90 min
Description: W2/D3 Legs + Bike

Bryan Flores

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell stiff leg deadlift

Smith machine back Squat - close stance

Smith machine lunges

Superset

Exercise bike

W2/D3 Legs + Bike

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

James Nguyen

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

Great run on the treadmill for 30 mins and back workout

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

W2/D1 Back + Run

Chest pump and hill sprints,  great combo

W2/D2 Chest + Hill Sprints

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/D3 Legs + Bike

Community

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