Name: Playbook - Nick Walker - Week 5 / Day 2
Uploaded: 2022-11-06T23:39:34.988Z
Duration: 60 min
Description: Week 5 / Day 2

Duuuude, I won’t be able to do my 12oz curls later…owe!!

Silvester

WOW I did not know I can chin ups!!!! Never done them in life and I actually did them! YAY ME!

Jai Morales

Mikel

I can’t do chin ups for my life. There must be a way to ease into this

Zhamoyani

Christian Atta-Darkwah

Fred

Dejan

Loving this new phase! My biceps are toast!

Regan

Derek

Upper Body Pull

Back/Bis 1
1a. Barbell Row — 4 x 12
1b. Isometric DB Curl — 4 x 12 each

Lats/Bis 1
2a. Wide Grip Lat Pulldown — 4 x 12
2b. Hammer Curls — 4 x 12 each

Back/Bis 2
3a. Seated Cable Row — 3 x 15
3b. Barbell Reverse Curls — 3 x 15

Lats/Bis 2
4a. Chin Ups — 3 x 8
4b. Barbell 21’s — 3 x 7/7/7

5. 100 Leg Raises

Back/Bis 1
1a. Barbell Row — 4 x 12
1b. Isometric DB Curl — 4 x 12 each

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Barbell Row

- Hold dumbbells at 90°
- Descend one dumbbell while the other holds
- Alternate

Isometric DB Curl

Back/Bis 1

Lats/Bis 1
2a. Wide Grip Lat Pulldown — 4 x 12
2b. Hammer Curls — 4 x 12 each

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- 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

Lats/Bis 1

Back/Bis 2
3a. Seated Cable Row — 3 x 15
3b. Barbell Reverse Curls — 3 x 15

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row

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

Barbell Reverse Curl

Back/Bis 2

Lats/Bis 2
4a. Chin Ups — 3 x 8
4b. Barbell 21’s — 3 x 7/7/7

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin Up

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled
- Complete 7 bottom half, 7 top half, 7 full
- Watch full video

Barbell 21’s

Lats/Bis 2

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting
- Split up how you need!

Leg Raises

Week 5 / Day 2

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 🤘🏼

Russell

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 5 / Day 2

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