Name: Playbook - Nick Walker - Week 3 / Day 5 / 2.0
Uploaded: 2022-11-06T23:39:34.990Z
Duration: 65 min
Description: Week 3 / Day 5 / 2.0

Christian Atta-Darkwah

If you are working out on the weekends, kudos to you! If not, totally fine — REST IS GOOD! I take sundays or mondays off typically to recover. 

No matter what, keep crushing your goals. 🔥

⬇️⬇️⬇️

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

Arms
5a. Machine Preacher Curl — 4 x 12
5b. Tricep Push Down — 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

Arms
5a. Machine Preacher Curl — 4 x 12
5b. Tricep Push Down — 4 x 12

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

Machine Preacher Curl

- Sit on edge of seat with back to pad 
- Grip handles and brace shoulders back
- Push through palms and sides of hand to isolate triceps

Tricep Push Down Machine

Arms

Week 3 / 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 🤪

Austin

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 3 / Day 5 / 2.0

Community

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