Name: Playbook - Nick Walker - Week 5 / Day 1
Uploaded: 2022-11-06T23:39:34.983Z
Duration: 60 min
Description: Week 5 / Day 1

Feeling good being back on a push pull legs split, excited to see how this goes 💪🏼

Russell

That core finisher….🥵🥵🥵. I definitely know my weakest part. 😬🤦🏻‍♂️😜🥵

Silvester

Mikel

I like that it’s different from the past weeks

Zhamoyani

Christian Atta-Darkwah

John Paul

Aaron

One of my favorite workouts of this program (hybrid)

Derek

Time to switch things up a little and keep the stimulus changing on your body for the best overall development! ⚡️ You will start week 5 with a new split — Push/Pull/Legs cycled through twice for a 6 day split to finish off the last 4 weeks of the program. 

Upper Body Push 

Chest/Tris 1
1a. Incline Barbell Bench — 4 x 12
1b. Single Arm DB Tricep Kickback — 4 x 12 each

Shoulders
2a. Military Press — 4 x 12
2b. DB IYT — 4 x 6 each

Chest/Tris 2
3a. DB Flat Bench Fly — 3 x 12
3b. Overhead Plate Extension — 3 x 15

Core Finisher
4a. Bicycle Crunches — 3 x 40
4b. Barbell Ab Rollout — 3 x 10
4c. Sit Ups — 3 x 15

Chest/Tris 1
1a. Incline Barbell Bench — 4 x 12
1b. Single Arm DB Tricep Kickback — 4 x 12 each

- Start by lying down with the barbell directly above your collarbone
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Incline Barbell Bench

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell Tricep Kickbacks

Chest/Tris 1

Shoulders
2a. Military Press — 4 x 12
2b. DB IYT — 4 x 6 each

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell Military Press

- Slight bend in elbow 
- Raise dumbbells in I formation, Y formation, T formation
- 6 on each

DB IYT

Shoulders

Chest/Tris 2
3a. DB Flat Bench Fly — 3 x 12
3b. Overhead Plate Extension — 3 x 15

- Perform a fly keeping the bend in your elbow constant
- Keep your back flat on the bench

Flat Dumbbell Fly

- Hold plate at 10 & 2 (like driving) 
- Keep elbows in same spot
- Extend through palms to engage triceps at top of movement

Overhead Plate Extension

Chest/Tris 2

Core Finisher
4a. Bicycle Crunches — 3 x 40
4b. Barbell Ab Rollout — 3 x 10
4c. Sit Ups — 3 x 15

- 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 just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell (or Wheel) Ab Rollout

- Extend at the back to stretch core 
- Sit up to crunch abs

Sit Ups

Core Finisher

Week 5 / Day 1

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

Jai Morales

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 5 / Day 1

Community

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