Name: Playbook - Tommy Newell - W5/D1 Back
Uploaded: 2022-08-22T07:20:38.070Z
Duration: 60 min
Description: W5/D1 Back

- 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

- 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

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Pull keeping your elbow close to your body
- As you pull rotate your wrist slightly 
- Engage your lat as you pull

Single arm underhand grip seated row

- 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

W5/D1 Back

James Nguyen

Dustin

Nice routine and I can actually finish it in the described time.

Jesse

W1/D1 Back

Excellent mate 🏴󠁧󠁢󠁳󠁣󠁴󠁿

Mark

Samuel

W1/D2 Chest

W1/D3 Legs

W1/D4 Shoulders

Jordan 

Been doing Tommy’s training since release date and the training content is unreal.

Kayla

W1/D5 Arms

W1/D6 (Optional) core/calves

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

W2/D1 Back

W2/D2 Chest

W2/D3 Legs

W2/D4 Shoulders

W2/D5 Arms

W2/D6 (Optional) core/calves

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

W3/D1 Back

W3/D2 Chest

W3/D3 Legs

W3/D4 Shoulders

W3/D5 Arms

W3/D6 (Optional) core/calves

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

W4/D1 Back

W4/D2 Chest

W4/D4 Shoulders

W4/D5 Arms

W4/D6 (Optional) core/calves

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

W5/D2 Chest

W5/D3 Legs

W5/D4 Shoulders

W5/D5 Arms

W5/D6 (Optional) core/calves

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

W6/D1 Back

W6/D2 Chest

W6/D3 Legs

W6/D4 Shoulders

W6/D5 Arms

W6/D6 (Optional) core/calves

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

W7/D1 Back

W7/D2 Chest

W7/D3 Legs

W7/D4 Shoulders

W7/D5 Arms

W7/D6 (Optional) core/calves

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

W8/D1 Back

W8/D2 Chest

W5/D1 Back

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