Name: Playbook - Nick Bare - W1/D1 - Back & Biceps
Uploaded: 2023-07-12T03:07:30.021Z
Duration: 60 min
Description: W1/D1 - Back & Biceps

Paul

Isaiah

Fabrizio

Chris

Russell

Evan

Brett Hoover

Brian

Shelby

Justin

Taylor

Good. Love the rest system. HR was up entire time. Humbling. Love it

Thomas

The workout had me so fatigued.. it was amazing. Can’t wait for tomorrow it’s gonna be brutal.

CaSean

Isaac

Sean

Nick

Dwayne

Phenomenal! A good burner and first workout to begin the plan!

Dominique

Scott

Amazing!! Felt the sweat and my heart was pumping!💪🏻

Cathy Dos Santos

Pretty good first day. Chin ups are a little brutal

Tony

Donavon Labrador

Pull ups then weights then chi ups into pushups were brootal

Kevin Beamon

Jose

Glad to see functional training being pushed for once. Typically I’d give officers shit but rock on sir!

JOHN

Ryder

Clarence

Really good, over estimated the time to finish and had to finish early for work, definitely looking forward to tomorrow

Billy

Cam Lamm

David

Daniel Pardo

I added some cardio between sets, just 30-60 seconds.  It was a game changer. So worn out.

John

Joey Cahill

Lakshya Rana

Jarred Porter

Right after finishing my Hybrid Challenge I am into this new program! Day one on the book! Love it 💪🏼

Francesco

MIKE

Josh

Jerad

Nicholas

Taylor Young

Oliver

Tisoc

Ollie

Welcome to the first workout of The Hybrid Build training program. 

This training session focuses on back hypertrophy, with lots of volume and a bicep finisher.

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

Complete 12 reps of Lat Pull Downs and move directly into Cable Pull Downs for 15 reps. Rest 60 seconds in between each superset.

- Hold on to the bar outside shoulder width
- Bring your elbows into your ribs pulling the bar towards the top of your chest
- Engage your lats as you pull down
- Pause for a second and reverse motion to return to the initial position

Lat Pull Down

Start with cable attachment set at the highest setting. By pulling with your lats and engaging your core, bring the attachment below your hips and contracting your lats. Control the movement back to the starting position.

Cable Pulldown

Lat Pull Down + Cable Pull Down Superset

- Hinge at the hips and lean forward with a neutral spine
- Hold the bar with your palms facing you 
- Pull the bar up towards the bottom of your chest
- Engage your back as you pull 
- Come down in a controlled motion

Barbell Row

Position your feet on the floor in order to place all emphasis of the movement on your back. Think of your hands and arms as hooks and using your back to contract the movement.

Low Cable Row

- Hold the bar with your palms facing up
- Curl the bar up in a controlled motion
- Squeeze your biceps at the top
- Return to the initial position

Preacher Curl

- Hold the bar with your palms facing you 
- Pull your body up
- Engage your back as you pull up
- Keep your elbows close to your body

Chin Up

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

W1/D1 - Back & Biceps

Ralph

W1/D2 - Track Workout + Shoulders/Arms

Jack

W1/D3 - Lower Body

Harrison

🥵That was some work had to lighten the weight. Good pump tho

W1/D4 - Easy Run + Chest/Triceps

Nick Tavarone

W1/D5 - Back & Biceps

Fawwaz Siddiqui

Kevin Gonzalez

W1/D6 - Easy Run

Roger Snow

W1/D7 - Shoulders & Arms

Kevin

W2/D1 - Easy Run + Lower Body

W2/D2 - Chest & Triceps

Sebastian

W2/D3 - Easy Run

Sore throat today . Not my best day but got it done

W2/D4 - Back & Biceps

W2/D5 - Easy Run + Shoulders/Arms

Senterrio

W2/D6 - Lower Body

Chest was gone for the push-ups at the end. But every rep done.

W2/D7 - Chest & Triceps

W3/D1 - Easy Run + Back/Biceps

Committing to this lower body shit! Fackkkk

The gym bros were definitely harshin my mellow. But, the workout still hit.

W3/D2 - Lower Body

W3/D3 - Easy Run

Hardest one yet. That bicep triplet was lethal.

W3/D4 - Shoulders & Arms

W3/D5 - Easy Run + Chest/Triceps

Starting to push the limits on weights now!

W3/D6 - Back & Biceps

W3/D7 - Lower Body

This list felt never ending. I wanted to quit 3 times. He persisted though

W4/D1 - Easy Run + Shoulders/Arms

Travis

W4/D2 - Easy Run

Ok are these workouts getting fucking harder? Maybe it's just me

Fun session today. Even at the hotel gym made it work

Chest super pumped and on fire need some water

W4/D3 - Chest & Triceps

Elliot

W4/D4 - Easy Run + Back/Biceps

Tavy

Jay Lomas

W4/D5 - Lower Body

4 weeks first day off it’s crazy! But I love it 😻

W4/D6 - REST

David Betteridge

W4/D7 - Easy Run + Shoulders/Arms

Great workout! My chest was really pumped.

W5/D1 - Easy Run + Chest/Triceps

Danny  Palmer

Biceps at the end were dead from all the pulling. We done did it though

W5/D2 - Back & Biceps

Always awesome when you start with a set of 15 hack squats and look down and all you need this week is 10!
"Go 5 less!!"

Legs feel like cement tree trucks let’s goooooooo

W5/D3 - Lower Body

Progressive overload in action. Thank god for the tracking of weights or I would still be a turd

Matt

W5/D4 - Easy Run + Chest/Triceps

This fucking work out!!! If I'm not a beast after this 12 weeks, BPN will be hearing from my attorneys

W5/D5 - Shoulders & Arms

W5/D6 - Easy Run

Why so many fucking sets of ext and curls.... ugh hate my weaknesses!

Solid leg session. I really enjoy that this program has you training legs so frequently

W5/D7- Lower Body

Thank god for the timer feature on this app... keeps my ass  moving

W6/D1 - Easy Run + Back/Biceps

Joshua

W6/D2 - Easy Run

It's been said. But I'll say it again. 100 pushups after chest and tris is kind of evil Nick

W6/D3 - Chest & Triceps

So many sets and reps today. I thank you sir

W6/D4 - Easy Run + Shoulders/Arms

Mud stance leg press feature is broken . Can't see the video or record reps or weight . No worries I wanted to squat anyway .
The leg ext again at the end was different .
Miss the lunge squat combo. But good to switch it up

W6/D5 - Lower Body

Just so many reps again . I would never do this much work on my own

W6/D6 - Easy Run + Back/Biceps

W6/D7 - Chest & Triceps

Another day of wanting to quit but wanted to click all these blue buttons. Cruelly motivating tool to finish everything

W7/D1 - Easy Run + Shoulders/Arms

This whole progressive overload theory really ruins your chances of the workouts getting easier ! Fack Nick

W7/D2 - Lower Body

Some days I feel like this is really working :

W7/D3 - Easy Run + Back/Biceps

Ma titties!!!! First three sets were killer .

W7/D4 - Chest & Triceps

W7/D5 - Easy Run + Shoulders/Arms

Another leg day done. Thank you sir may I have another

W7/D6 - Lower Body

W7/D7 - Easy Run

Again with the never ending reps and sets. I would never do this much on my own. Always want to quit . Never do until it's done

Did that!!! Felt amazing to go hard today.

W1/D1 - Back & Biceps

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