Name: Playbook - Nick Walker - Week 2 / Day 5 / 2.0
Uploaded: 2022-11-06T23:39:34.955Z
Duration: 65 min
Description: Week 2 / Day 5 / 2.0

Zhamoyani

Christian Atta-Darkwah

Dejan

Austin

Bill

Probably my favorite workout of this new phase because it incorporates my favorite exercise…the trap bar deadlift. If there was one exercise I had to choose to do the rest of my life, it would be the trap bar deadlift. Why? It incorporates/activates the most full body engagement and is great for posterior chain health….longevity, muscle mass, and overall cardiovascular health!!

Try to keep increasing your weights each set on these exercises as we move through this phase. Looking for build strength, cut a little fat, and build muscle! 

⬇️⬇️⬇️

Warm Up
1a. Row Machine — 3 x 25 rows
1b. World’s Greatest Stretch to Push Up x2 — 3 x 5 total 

2. Trap Bar Deadlift — 5 x 15/12/10/8/8

Push/Pull 1
3a. Machine Shoulder Press — 4 x 12
3b. Single Arm DB Row — 4 x 10 each 

Push/Pull 2
4a. Flat DB Bench — 4 x 12
4b. Narrow Lat Pulldown — 4 x 12

5. Machine Preacher Curl — 4 x 12

Warm Up
1a. Row Machine — 3 x 25 rows
1b. World’s Greatest Stretch to Push Up x2 — 3 x 5 total

- Under control
- Push through toes
- Chest up
- Pull to above bellybutton 
- Squeeze back

Row Machine

- High Plank position
- Take right foot to outside of right hand
- Reach through and reach up with opposite arm 
- Follow hand with eyes 
- Alternate
- Push up twice

Worlds Greatest Stretch with Push Up x2

Warm Up

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap Bar Deadlifts

Push/Pull 1
3a. Machine Shoulder Press — 4 x 12
3b. Single Arm DB Row — 4 x 10 each

- Sit back against pad
- Use neutral grip
- Push up overhead with elbows tucked in

Machine Shoulder Press

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull
- Split stance position

Single Arm DB Row

Push/Pull 1

Push/Pull 2
4a. Flat DB Bench — 4 x 12
4b. Narrow Lat Pulldown — 4 x 12

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Flat DB Bench

- Grab the bar with a neutral/narrow grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

Push/Pull 2

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

Machine Preacher Curl

Week 2 / Day 5 / 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

Justin

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

Week 1 / Day 6 / 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 2 / Day 5 / 2.0

Community

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