Name: Playbook - Tommy Newell - W3/D2 Back/Traps
Uploaded: 2022-11-06T03:02:01.362Z
Duration: 60 min
Description: W3/D2 Back/Traps

- 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

W3/D2 Back/Traps

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

Chad

James Nguyen

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..

W3/D2 Back/Traps

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