Name: Playbook - Nick Bare - W1/D5 - Back & Biceps
Uploaded: 2023-07-12T03:07:30.247Z
Duration: 60 min
Description: W1/D5 - Back & Biceps

Shelby

Justin

Nick Tavarone

Too many sets of back for me.  I cut out low cable rows and lay pull.  Change later pull for dumbbell row.

Chad

These workouts seem to be getting longer and longer. But I’m loving them.

John

Francesco

Taylor Young

Nicholas

Parker Kaser

Ethan

Laura

Pumped into oblivion, I’m unable to keep up with the inhuman volume of this workout plan

Jack Dwyer

Jason

Julian

Jonathan

Miki

Jaymin

Getting towards the end of week 1 and man I’m feeling sore all over but we gotta keep building, let’s go!

Alberto

Josh

Noah

Didn’t know Nick was a custodian. Wiping the floor with my ass in these workouts.

Amazing first week!! Best program I’ve ever done hands down.

Eddy

Chrish

Ciro

Alex

Mike Hickey

Thomas

Stephanie

Jabel

Joseph

Edward Williams

Great workout to start the weekend. Got a mean pump and I don’t feel stumped

Christopher Farnsworth

Stanley Volansky

If you could figure out how to upload these workouts with one click to Garmin calendar… Nobel prize nominee for sure! Still a great app and keep up the work very inspiring!!!

Mike

Jorge

I am beyond sore lol love it ! Dreading the 7 mile “easy” run tomorrow haha

Ericka Deneke

Erik

Hamid

Curtis

Great workout. Legs are done after run yesterday and leg workout day before.

May seem not that hard but after a crazy leg day on day 3 and 5 mile run yesterday, body is beat up

Kerry

This workout’s main compound movement is the deadlift. We are going to work up to a heavy 3 x 3 at an RPE 8-9.

- 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

- Stand with your mid-foot under the bar
- Hold the bar with both hands keeping a neutral spine
- Pull the slack out of the bar
- Pull the bar up keeping your body tight
- Engage your hamstrings & glutes as you go up
- Reach full extension

Deadlifts

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

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

- Position body at 45 degree angle with weight stabilized on bench.
- Start by pulling dumbbell from the ground to your hip to focus on back contraction.
- Think of your hands as hooks and that you are not pulling with arms but pulling with your back.

Dumbbell Row

- Keeping your back straight and chest up curls the dumbbells up
- Squeeze your biceps at the top
- Come down in a controlled motion

Hammer Curls

- 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

W1/D5 - Back & Biceps

Paul

Isaiah

Fabrizio

W1/D1 - Back & Biceps

Ralph

Dwayne

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

Fawwaz Siddiqui

Kevin Gonzalez

W1/D6 - Easy Run

Roger Snow

W1/D7 - Shoulders & Arms

Kevin

Kevin Beamon

W2/D1 - Easy Run + Lower Body

W2/D2 - Chest & Triceps

Sebastian

W2/D3 - Easy Run

Scott

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

Jerad

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

Nick

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

Oliver

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/D5 - Back & Biceps

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