Name: Playbook - Nick Walker - Week 4 / Day 6 / 2.0
Uploaded: 2022-11-06T23:39:35.022Z
Duration: 65 min
Description: Week 4 / Day 6 / 2.0

Christian Atta-Darkwah

Nice trying different arm lifts…I just wish your app has splits like: chest/bi, back/tri, arms, shoulders, and legs…your splits are hard to get used to since mostly total body or push or pull…hard for me to make that transition

Justin Leibolt

Derek

Rip up your arms today with our last workout until the deload week! 

⬇️⬇️⬇️

Warm Up
1a. Push Ups — 2 x 10
1b. Wide Grip Pull Ups — 2 x 5
1c. Dips — 2 X 10

Bis/Tris 1
2a. Barbell Bicep Curl — 4 x 12/10/8/20
***4th set is a drop set, drop weight and go for reps 
***increase the weight. If it feels too heavy, I’m okay with you swinging, just lower the weight as slow as possible like the video
2b. Tricep Attachment Push Up — 4 x 15

3. Bottom Half to Full Barbell Burnout

Bis/Tris 2
4a. Incline Skull Crusher — 4 x 15/12/10/8
4b. Alternating Hammer Curl — 4 x 10 each

Bis/Tris 3
5a. Chin Ups — 3 x 10
5b. Underhand Tricep Extension — 3 x 15 each

Bis/Tris 4
6a. Reverse Curls — 3 x 15
6b. Rope Extension — 3 x 15

Warm Up
1a. Push Ups — 2 x 10
1b. Wide Grip Pull Ups — 2 x 5
1c. Dips — 2 X 10

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Up

- 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

- Lean forward to apply more tension on your chest
- Maintain control and stability
- Push through pinky’s and palms

Dips

Warm Up

Bis/Tris 1
2a. Barbell Bicep Curl — 4 x 12/10/8/20
***4th set is a drop set, drop weight and go for reps 
2b. Tricep Attachment Push Up — 4 x 15

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Bicep Curls

- Use triangle attachment for cables 
- Push up with narrow position through palms to squeeze triceps

Narrow Attachment Push Up

Bis/Tris 1

- Complete the bottom half of a bicep curl
- Complete a full rep 
- Use light weight
- Don’t put bar down
- Go until failure for one set

Bottom Half to Full Bicep Curl

Bis/Tris 2
4a. Incline Skull Crusher — 4 x 15/12/10/8
4b. Alternating Hammer Curl — 4 x 10 each

- Lying on an incline bench
- Raise EZ Bar above you to full arm extension
- Hinge at the elbow lowering the EZ Bar over and behind your head
- Extend your arms back up activating your triceps

Incline Skull Crusher

- 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

Bis/Tris 2

Bis/Tris 3
5a. Chin Ups — 3 x 10
5b. Underhand Tricep Extension — 3 x 15 each

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin Ups

- Palm facing up
- Tuck elbow to side 
- Pull through palm and pinky to activate tricep

Single Arm Underhand Extension

Bis/Tris 3

Bis/Tris 4
6a. Reverse Curls — 3 x 15
6b. Rope Extension — 3 x 15

- Keel shoulders back and down
- Overhand grip at shoulder width
- Keep elbows in same spot
- Curl to collarbone

Reverse EZ Bar Curl

- Chest over toes with shoulders back
- Push rope down and extend out to engage triceps

Tricep Rope Extension

Bis/Tris 4

Week 4 / Day 6 / 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 4 / Day 6 / 2.0

Community

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