Name: Playbook - Tommy Newell - W7/D1 Pull + Run
Uploaded: 2022-11-13T11:23:21.912Z
Duration: 90 min
Description: W7/D1 Pull + Run

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

Easy outside run

- 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

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm 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

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

- Keep your core tight and chest up
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row

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

Dumbbell shoulder shrugs

W7/D1 Pull + 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

James Nguyen

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

Mitch

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

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

W3/D5 Arms + Run

Jog/walk around the school track for 2 miles

W7/D1 Pull + Run

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