Name: Playbook - Tommy Newell - W4/D5 Pull
Uploaded: 2022-08-22T07:20:38.127Z
Duration: 60 min
Description: W4/D5 Pull

Jarrad

- 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

- 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 low row

- 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

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

Dumbbell shoulder shrugs

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction
- Reverse movement back to starting position

Cable cross reverse fly’s

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- pull cable towards your face
- squeeze at the top of each rep

Cable rope high bicep curls

Plate curl

Superset

W4/D5 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/D2 Pull

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/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

W4/D5 Pull

Community

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