Name: Playbook - Nick Walker - Week 3 / Day 3
Uploaded: 2022-11-06T23:39:34.936Z
Duration: 60 min
Description: Week 3 / Day 3

Silvester

Jai Morales

Zhamoyani

Christian Atta-Darkwah

Caesar

1a. Barbell Bench — 5 x 10/8/6/6/6
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 10/8/6/6/6
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 3 / 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.

Mason

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

Gustavo

Larry Jones

Week 1 / Day 3

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

Week  2 / Day 1

Mikel

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 3 / Day 3

Community

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