Name: Playbook - Tommy Newell - W3/D5 Arms + Run
Uploaded: 2022-11-13T11:23:21.749Z
Duration: 60 min
Description: W3/D5 Arms + Run

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

James Nguyen

Mitch

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

Easy outside run

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

EZ-bar cable bicep curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Find a weight you can do skull crushers and curls with for around 10-12 reps near failure.

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- 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

Superset

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

W3/D5 Arms + 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!

Bryan Flores

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

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

W2/D3 Legs + Bike

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

Jog/walk around the school track for 2 miles

W3/D5 Arms + Run

Community

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