Name: Playbook - Nick Walker - Week 3 / Day 5
Uploaded: 2022-11-06T23:39:34.948Z
Duration: 60 min
Description: Week 3 / Day 5

Russell

Silvester

Jai Morales

Mikel

Christian Atta-Darkwah

Derek

1a. Barbell Front Squat — 5 x 10/8/6/6/6
1b. Heavy DB (or KB) Swings — 5 x 10

2a. DB Decline Bench — 4 x 12 
2b. DB Bent Over Row — 4 x 12
2c. EZ Bar Bicep Curl — 4 x 12

3a. DB Front Raises — 4 x 12 
3b. Half Kneeling Single Arm Lat Pull — 4 x 12 each
3c. Underhand Tricep Extension — 4 x 12

4a. Bicycle Crunches — 2 x 40
4b. Ab Rollout — 2 x 10

1a. Barbell Front Squat — 5 x 10/8/6/6/6
1b. Heavy DB (or KB) Swings — 5 x 10

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front Squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

Legs

2a. DB Decline Bench — 4 x 12 
2b. DB Bent Over Row — 4 x 12
2c. EZ Bar Bicep Curl — 4 x 12

- Lower with a controlled movement 
- Press up engaging your chest

Decline DB Bench

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent Over DB Row

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

EZ Bar Cable Curl

Upper Push/Pull 1

3a. DB Front Raises — 4 x 12 
3b. Half Kneeling Single Arm Lat Pull — 4 x 12 each
3c. Underhand Tricep Extension — 4 x 12

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB Front Raises

- Half kneeling: one one knee, everything at 90°
- Reach up to stretch Lat, pull down to hip and squeeze back

Half Kneeling Single Arm Lat Pulldown

- Palms facing up
- Pull through pinky’s 
- Extend triceps at bottom
- Come back to 90°

Underhand Grip Tricep Extension

Upper Push/Pull 2

4a. Bicycle Crunches — 2 x 40
4b. Ab Rollout — 2 x 10

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- Kneeling on floor gripping barbell or wheel just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell or wheel ￼out in front of you
- Engaging your core roll the barbell or wheel back towards your knees

Ab Rollout

Core

Week 3 / Day 5

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 🤘🏼

The workout kicked my ass in the best way 🔥 1400 cals later 🥵

Anthony

Week 1 / Day 5

Víctor

Week  2 / Day 1

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 5

Community

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