Name: Playbook - Tommy Newell - W3/D2 Pull
Uploaded: 2022-08-22T07:20:37.976Z
Duration: 60 min
Description: W3/D2 Pull

Jarrad

- 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

- 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

- Sit reverse on the lat pulldown station 
- Grab the bar with an overhand grip
- Pull down behind your neck
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Reverse behind the neck pulldown

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

- 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

Superset

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl (standing)

W3/D2 Pull

Great pump!! Looking forward for the rest of the program.

Ronald

Mason

Edvin

W1/D1 Push

Pablo Guerra

Samuel

John

W1/D2 Pull

Brutal especially in the middle of this North Carolina heat 🔥🔥🔥🔥

Isaac

Great workout/ pump.
Definitely harder than written. The one minute rest during the lunges at the end was brutal

Gary Maness

W1/D3 Legs

Another day in the books! Locked in 🔒😤🔥

W1/D4 Push

Hammytron

W1/D5 Pull

W1/D6 (Optional) core/calves

W1/D7 Active rest day minimum (12k steps)

W2/D1 Push

Mark

W2/D2 Pull

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

W2/D6 (Optional) core/calves

W2/D7 Active rest day minimum (12k steps)

W3/D1 Push

W3/D3 Legs

Pedro

W3/D4 Push

W3/D5 Pull

W3/D6 (Optional) core/calves

W3/D7 Active rest day minimum (12k steps)

W4/D1 Push

W4/D2 Pull

W4/D3 Legs

W4/D4 Push

W4/D5 Pull

W4/D6 (Optional) core/calves

W4/D7 Active rest day minimum (12k steps)

W5/D1 Push

W5/D2 Pull

W5/D3 Legs

W5/D4 Push

W5/D5 Pull

W5/D6 (Optional) core/calves

W5/D7 Active rest day minimum (12k steps)

W6/D1 Push

W6/D2 Pull

W6/D3 Legs

W6/D4 Push

W6/D5 Pull

W6/D6 (Optional) core/calves

W6/D7 Active rest day minimum (12k steps)

W7/D1 Push

W7/D2 Pull

W7/D3 Legs

W7/D4 Push

W7/D5 Pull

W7/D6 (Optional) core/calves

W7/D7 Active rest day minimum (12k steps)

W8/D1 Push

W3/D2 Pull

Community

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