Name: Playbook - Tommy Newell - W7/D2 Chest + Sprints
Uploaded: 2022-11-13T11:23:21.917Z
Duration: 90 min
Description: W7/D2 Chest + Sprints

- 10mins easy jog warm up 
- 5x 1minute all out sprint with 1minute walk in between. 
- 10mins easy jog cool down

Treadmill or Outside sprints

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline cable fly

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Plate loaded machine flat chest press

W7/D2 Chest + Sprints

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/D2 Chest + Sprints

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