Name: Playbook - Nick Walker - Week 1 / Day 3
Uploaded: 2022-11-06T23:39:34.869Z
Duration: 60 min
Description: Week 1 / Day 3

Gustavo

Larry Jones

Good workout. Reeeeally feeling the soreness of the last two session, but I’ll take that as a good sign. 😜🥵😜

Silvester

These supersets are definitely building my endurance!

Mikel

Zhamoyani

Connor Chamberlain

Filippo Zappa

Christian Atta-Darkwah

Armond

I like the exercises and the routine, but I notice that the app won’t tell you which muscles you’re trying to focus, it only says “upper body”. I’d love to see something like “inner chest” or “biceps”.

Octavio Cornú

Caesar

Aaron

I call this dedication 😂😂😂 straight from the club to this beautiful exercise 💪🏾🙌🏾😂✨

Ceci

Mason

Solid workout 
And the medicine ball slams were great way to get some stress out post work

Luke

Love the different exercises each day.  Keep it coming.

Bill

Noah

Oh darn, I did this workout yesterday and didn't click complete. Goes to show it was a hard workout cause when I was done all I wanted to do was eat and sleep!

Austin

That metabolic leg section was killer! Love this workout!!

Regan

Just lifted my body weight on bench press tonight…first time EVER!  Is this what a being a beast feels like?

Derek

Always a great workout! Love this program.

Alex

1a. Barbell Bench — 5 x 12/10/8/8/8
1b. Rope Attachment Face Pulls — 5 x 12

2a. DB Goblet Squat — 4 x 12
2b. DB RDL — 4 x 12
2c. Med Ball Slams — 4 x 15

3a. Seated DB Strict Press — 4 x 12
3b. V Bar Lat Pulldown — 4 x 12
3c. DB Hammer Curl — 4 x 12 each

4a. Half Kneeling Cable Chop — 2 x 15 each
4b. Plank — 2 x 30 sec.

1a. Barbell Bench — 5 x 12/10/8/8/8
1b. Rope Attachment Face Pulls — 5 x 12

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

Bench Press

- Pull the cable towards your face with elbows flared outward

Face Pulls

Compound Upper Push/Pull

2a. DB Goblet Squat — 4 x 12
2b. DB RDL — 4 x 12
2c. Med Ball Slams — 4 x 15

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet Squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Hold ball overhead 
- Slam down with force
- Keep core tight as you pick up and raise back overhead

Med Ball Slam

Metabolic Legs

3a. Seated DB Strict Press — 4 x 12
3b. V Bar Lat Pulldown — 4 x 12
3c. Alternating DB Hammer Curl — 4 x 12 each

- Back to bench
- Shoulders locked back and down 
- Press dumbbells overhead 
- Control down

Seated DB Strict Press

- V Bar Attachment 
- Reach up, stretching Lats 
- Keep chest up
- Pull to chest/collarbone area

V Bar Lat Pulldown

- 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

Upper Push/Pull

4a. Half Kneeling Cable Chop — 2 x 15 each
4b. Plank — 2 x 30 sec.

- From half kneeling position hold the cable across your body, stretching your lat 
- Pull diagonally 
- Pull to hip 
- Control the weight back to the starting position

Half Kneeling High to Low Chop

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Core

Week 1 / Day 3

It was dynamic in the sense that it was not all lower body or all upper body. Or all pull or push. A good balance. Also, I did movements I have not done in a long time in my previous program.

Amador

Nacho

It was great! Just now going to the gym and learned so much!

Ethan Griffin

Week 1 / Day 1

I’ve started doing this program again. I’m hoping to stick to it.

Nicole

That work out was really hard, much harder than yesterday. But i finished and figured out how to do the exercises in full.

Week 1 / Day 2

Those standing power cleans. 🥵🥵😬

Week 1 / Day 4

Week one done💪🏼 amped for the rest. Resting Sunday and getting right back to it Monday 🤘🏼

Russell

The workout kicked my ass in the best way 🔥 1400 cals later 🥵

Anthony

Week 1 / Day 5

Víctor

Jai Morales

Week  2 / Day 1

Week 2 / Day 2

Feeling good, body feels great, amped to see what the results will look like by the end of the month!

Today’s training was just what I needed. Feeling stronger already!

Week 2 / Day 3

Almost the end of week 2 and feeling stronger and leaner!

Week 2 / Day 4

Subbed a few workouts but still got it done. Onto week 3

Week 1 / Day 3

Community

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