Name: Playbook - Nick Walker - Week 3 / Day 4 / 2.0
Uploaded: 2022-11-06T23:39:34.983Z
Duration: 65 min
Description: Week 3 / Day 4 / 2.0

Christian Atta-Darkwah

Amilcar

Austin

Damnnnn… this one kicked my arse! Loved it. I’m so sore in my arms already.

Michael

One of my favorite days of this program. I love the assault bike even though I hate it? If that makes sense….great conditioning aspect mixed with strength when you pair with a compound movement like a pull up! Then…..split squats. My favorite exercise right now — getting the glutes and quads firing along with the core because elf the unilateral engagement. Keep getting after it and let me know if you have any questions! 

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Warm Up/HIIT
1a. Assault Bike — 4 x 10 cal
1b. Pull Up — 4 x 5
1c. Dead Bugs — 4 x 20
1d. Dips — 4 x 10

2. Split Squat — 5 x 10/8/6/6/4 each
***increase weight each set

Chest/Shoulders
3a. Cross Body Incline Press — 4 x 12 each 
3b. Plate Front Raise — 4 x 15

Back/Bi
4a. Cable Pullover — 4 x 12
4b. ISO Hammer Curls — 4 x 10 each (by 2’s)

5. ISO Machine Row — 3 x 15 (5 hold on each, 5 hold on each, 5 hold on each)

6. Single Arm Standing Strict Press — 3 x 10 each

Warm Up/HIIT
1a. Assault Bike — 4 x 10 cal
1b. Pull Up — 4 x 5
1c. Dead Bugs — 4 x 20
1d. Dips — 4 x 10

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Ups

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bugs

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Dips

Warm Up/HIIT

- Get bar into position of back squat
- Lunge back and hold comfortable position 
- Descend through back knee 
- Push through front foot and lateral side of heel

Barbell Split Squat

Chest/Shoulders
3a. Cross Body Incline Press — 4 x 12 each 
3b. Plate Front Raise — 4 x 15

- Angle body on back of pad with shoulder blade against pad
- Push across and up through palm to push contraction into mid/upper chest

Cross Body Incline Machine Press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate Front Raise

Chest/Shoulders

Back/Bi
4a. Cable Pullover — 4 x 12
4b. ISO Hammer Curls — 4 x 10 each (by 2’s)

- Bend at a 45 Degree angle with your chest up and shoulders back
- Slight bend in your elbows 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Cable Pullover

- Hold at 90 degrees
- Descend one dumbbell and complete two curls then hold at starting position
- Alternate 2 on each until you have hit 10 on each

ISO DB Hammer Curls

Back/Bi

- Hold machine at back of movement for squeeze
- Complete 5 reps on one arm while other holds
- Alternate until 15 on each are completed

ISO Machine Row

- Squeeze glutes to engage core and protect lower back
- Hold one hand out if you feel comfortable (helps to creat force on other side for balance and core engagement) 
- Press overhead

Standing Single Arm Strict Press

Week 3 / Day 4 / 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

Week 2 / Day 3 / 2.0

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

Week 3 / Day 4 / 2.0

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