Name: Playbook - Nick Walker - Week 1 / Day 6 / 2.0
Uploaded: 2022-11-06T23:39:34.924Z
Duration: 65 min
Description: Week 1 / Day 6 / 2.0

Christian Atta-Darkwah

Justin

That was a serious arm workout. Moments like this I wish I didn't have a 6-speed 🤪

Austin

Workout was good, the bi’s and tri’s are looking pumped for sure, I just didn’t have a ton of energy but made it through!

Michael

Hector

Jason

Love arm day! Great way to start the week

Eric

What’s a workout plan without at least one day of FUN?! Well, if you’re me….you think it’s all fun. 😁 

Today you’ll notice will start with pumping up the legs — this is getting your hormones going to start the day and increase blood flow to your upper body as well!

⬇️⬇️⬇️

Warm Up Triset
1a. Single Leg Press — 3 x 12
1b. Leg Press — 3 x 12
1c. Wide Grip Pull Up — 3 x 6

Bis/Tris 1
2a. Barbell Bicep Curl — 4 x 12/10/8/20
***4th set is a drop set, drop weight and go for reps 
2b. Tricep Attachment Push Up — 4 x 15

3. Bottom Half to Full Barbell Burnout

Bis/Tris 2
4a. Incline Skull Crusher — 4 x 15/12/10/8
4b. Alternating Hammer Curl — 4 x 10 each

Bis/Tris 3
5a. Chin Ups — 3 x 10
5b. Underhand Tricep Extension — 3 x 15 each

Bis/Tris 4
6a. Reverse Curls — 3 x 15
6b. Rope Extension — 3 x 15

Warm Up Triset
1a. Single Leg Press — 3 x 12
1b. Leg Press — 3 x 12
1c. Wide Grip Pull Up — 3 x 6

- Place foot at top of platform
- Push through heel to toe

Single Leg Press

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg Press

Wide Grip Pull Up

Warm Up Triset

Bis/Tris 1
2a. Barbell Bicep Curl — 4 x 12/10/8/20
***4th set is a drop set, drop weight and go for reps 
2b. Tricep Attachment Push Up — 4 x 15

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Bicep Curls

- Use triangle attachment for cables 
- Push up with narrow position through palms to squeeze triceps

Narrow Attachment Push Up

Bis/Tris 1

- Complete the bottom half of a bicep curl
- Complete a full rep 
- Use light weight
- Don’t put bar down
- Go until failure for one set

Bottom Half to Full Bicep Curl

Bis/Tris 2
4a. Incline Skull Crusher — 4 x 15/12/10/8
4b. Alternating Hammer Curl — 4 x 10 each

- Lying on an incline bench
- Raise EZ Bar above you to full arm extension
- Hinge at the elbow lowering the EZ Bar over and behind your head
- Extend your arms back up activating your triceps

Incline Skull Crusher

- 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

Bis/Tris 2

Bis/Tris 3
5a. Chin Ups — 3 x 10
5b. Underhand Tricep Extension — 3 x 15 each

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

Chin Ups

- Palm facing up
- Tuck elbow to side 
- Pull through palm and pinky to activate tricep

Single Arm Underhand Extension

Bis/Tris 3

Bis/Tris 4
6a. Reverse Curls — 3 x 15
6b. Rope Extension — 3 x 15

- Keel shoulders back and down
- Overhand grip at shoulder width
- Keep elbows in same spot
- Curl to collarbone

Reverse EZ Bar Curl

- Chest over toes with shoulders back
- Push rope down and extend out to engage triceps

Tricep Rope Extension

Bis/Tris 4

Week 1 / Day 6 / 2.0

Jonathan

Patrik

Week 1 / Day 2 / 2.0

Phillip

Allan Faria

Rozanne

Week 1 / Day 3 / 2.0

Filippo Zappa

Man these workouts are a killer. Always manage to break a mean sweat and get a nasty pump. Absolutely loving this program

Nicole

Week 1 / Day 4 / 2.0

Week 1 / Day 5 / 2.0

Charlie

Week 2 / Day 1 / 2.0

This sequence seems good so far… for some reason I wasn’t expecting a mix of every muscle group each day. 

I’ve been keeping good track of my weights from week to week, etc… and it is so weird how some days I am way weak or quite a bit stronger than the week before. My diet and time of workout is fairly consistent. 

Learning more every day/week…

James

Another great workout. Really loving this program.

Week 2 / Day 2 / 2.0

Great workout! Getting better day by day. 

Ap

Amilcar

Week 2 / Day 3 / 2.0

Can you give options/alternatives for exercises that are quite hard please? Thanks..

Week 1 / Day 6 / 2.0

Community

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