Name: Playbook - Tommy Newell - W5/D5 Back/Biceps
Uploaded: 2022-11-06T03:02:01.531Z
Duration: 60 min
Description: W5/D5 Back/Biceps

Johari

- 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

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Hinge forward to a bent over position
- Grip the end of the bar and row it up engaging your back throughout the movement
- Lower the bar back downs with control
- Complete desired reps then repeat on the opposite side

Barbell single arm bent-over row - forward facing

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- 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 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

- Grip handles with your palms up, arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual cable curls

W5/D5 Back/Biceps

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..

W5/D5 Back/Biceps

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