Name: Playbook - Nick Walker - Week 1 / Day 5 💯
Uploaded: 2022-11-06T23:39:07.533Z
Duration: 75 min
Description: Week 1 / Day 5 💯

Christian Atta-Darkwah

Rozanne

Phillip

Anthony

I decided to do this program a 2nd time after finishing the Deload week of the first round. It is still kicking my butt! Loving the challenge and seeing changes!

Regan

Really feeling the difference each day. Loved it.

Duke

Finish today and reward yourself with something small after the completion of week 1! 

Going into the last workout of this week, focus on putting as much energy forth your finish strong. On your “off days,” you should be “on” with something — active rest is your friend! Walk, hike, bike, mobility, sauna, whatever you like — aim for 30 minutes. 👌🏼

⬇️⬇️⬇️

Warm Up — incline walk 5 min / backwards walk 5 min

HIIT Warm Up
1a. Squat to Press — 3 x 15
1b. Chin Ups — 3 x 10
1c. Beast T Spine Rotations — 3 x 10 each

Legs
2a. Hip Bridge Machine — 3 x 12 (squeeze for 2)
2b. Single Leg Extension — 3 x 15 each

Shoulders 
3a. Barbell Overhead Press — 3 x 15 
3b. Single Arm Heavy Lateral Raise — 3 x 12 each 

Lats / Biceps
4a. Wide MAG Lat Pull — 3 x 12 (squeeze for 2) 
4b. Single Arm Pull Over — 3 x 15 each 
4c. Hammer Curls — 3 x 10 each / drop for 20

Chest / Tri
5a. Alternating Decline (controlled) — 3 x 12/10/8 each into 6/5/4 together 
5b. Overhead Rope Extension — 3 x 15 

Back / Arms
6a. Seated Rope High Pull to Low Pull (alternate each rep) — 3 x 20 
6b. Preacher Curl — 3 x 12 (hold for 2) 
6c. Machine Tricep Pushdown — 3 x 12 (hold for 2)

1a. Squat to Press — 3 x 15
1b. Chin Ups — 3 x 10
1c. Beast T Spine Rotations — 3 x 10 each

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Squat to Press

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin Ups

- Beast position
- Hover knees slightly off the floor
- Stabilize through one shoulder 
- Rotate and reach back and up 
- Follow your hand with your eyes 
- Alternate

Beast T Spine Rotations

HIIT Warm Up

Legs
2a. Hip Bridge Machine — 3 x 12 (squeeze for 2)
2b. Single Leg Extension — 3 x 15 each

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Hip Bridge (squeeze for 2)

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single Leg Extension

Legs

Shoulders 
3a. Barbell Overhead Press — 3 x 15 
3b. Single Arm Heavy Lateral Raise — 3 x 12 each

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell Military Press

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single Arm Lateral Raise

Shoulders

Lats / Biceps
4a. Wide MAG Lat Pull — 3 x 12 (squeeze for 2) 
4b. Single Arm Pull Over — 3 x 15 each 
4c. Hammer Curls — 3 x 10 each / drop for 20

- 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 (squeeze for 2)

- Push hips back to have chest over toes 
- Reach overhead
- With a straight arm, pull down and to side of hip

Single Arm Lat Pullover

- 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

Lats / Biceps

Chest / Tri
5a. Alternating Decline (controlled) — 3 x 12/10/8 each into 6/5/4 together 
5b. Overhead Rope Extension — 3 x 15

- Push out to contracted position
- As one holds, the other will complete one rep and return to starting position
- Alternate

Alternating Decline ISO Chest Press

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable Rope Overhead Triceps Extensions

Chest / Tri

Back / Arms
6a. Seated Rope High Pull to Low Pull (alternate each rep) — 3 x 20 
6b. Preacher Curl — 3 x 12 (hold for 2) 
6c. Machine Tricep Pushdown — 3 x 12 (hold for 2)

- Seated position
- Use two separate handles 
- Pull to low hip pockets first
- Pull to shoulders next
- Complete 10 on each for a total of 20, alternating each rep

Seated High Row to Low Row (alternate each rep)

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine Preacher Curl

- Sit with back against pad
- Push down through palms and pinky’s 
- Hold for count of two

Machine Tricep Pushdown

Back / Arms

Week 1 / Day 5 💯

Michele

Chaz

Seshan

My NEW Program — Day 1 ⚡️

Amazing. Swings round doing this program and it really pushed me the first time so excited to see how I’ve grown.

Dashaun

Anston

Week 1 / Day 2! 🔥

Charlie

Week 1 / Day 3 👌🏼

Great way to start the weekend! Thanks Nick!🙌🏼

Week 1 / Day 4

Marios

Week 2 — Day 1 🔥

I can feel the difference as I am progressing through these workout sessions. Awesome!

Week 2 / Day 2! 💥

Definitely feeling it post workout! Awesome 😎

Week 2 / Day 3 ⚡️

Week 2 / Day 4 💪🏻

Loved it. 💪🏼💪🏼👊🏼👊🏼

Week 2 / Day 5 🔥

Week 3 — Day 1 👍🏼

Víctor

Wow! That iso lateral raise lit up my shoulders like crazy! Love it!

Week 3 / Day 2! 💥

Great! Hey when you say 3x12 into 20 bottom half, do we do 20 after every every set, or just after the last set?

Domenico

Week 3 / Day 3 ✅

Killer workout! Increased weight in almost all workouts!

Filippo Zappa

Week 3 / Day 4 💥

Week 3 / Day 5 💯

Week 4 — Day 1 👍🏼

Week 4 / Day 2! ⚡️

Week 4 / Day 3 👏🏼

Week 4 / Day 4 💥

Armond

Week 4 / Day 5 🔥

Loved it. Just what
I needed today 💪🏼💪🏼🙌🏼🙌🏼👊🏼👊🏼

Week 1 / Day 5 💯

Community

More workouts from Nick Walker