Name: Playbook - Nick Walker - Week 5 / Day 4
Uploaded: 2022-11-06T23:39:34.997Z
Duration: 60 min
Description: Week 5 / Day 4

Great workout! Loving this program. Thanks Nick!

Ryan

Feel like for the push days I'm not getting as much chest as I'd personally like but otherwise the workouts are still greatq

Russell

Jai Morales

Mikel

Today wasn’t too bad. Glutes and legs are sore from squat day oof

Zhamoyani

Christian Atta-Darkwah

Upper Body Push 

Chest/Tris 1
1a. Alternating DB Bench — 4 x 10 each
1b. DB Flat Bench Skullcrusher — 4 x 12

Shoulders 1
2a. Half Kneeling Arnold Press — 4 x 12 each
2b. DB Lateral Raises — 4 x 12

Chest/Tris 2
3a. Decline DB Bench 3 x 12
3b. Single Arm Underhand Grip Extension — 3 x 15 each

Shoulders 2
4a. Standing Strict Press — 3 x 12
4b. Plate Around The Worlds — 3 x 8

Core
5a. Plank — 2 x 30 seconds
5b. Lateral Plank 2 x 30 seconds each side 
****no rest

Chest/Tris 1
1a. Alternating DB Incline Bench — 4 x 10 each
1b. DB Flat Bench Skullcrusher — 4 x 12

- Incline setup
- Keep dumbbells at 45°
- Hold both dumbbells at top of movement
- Descend one dumbbell and press back up
- Stay in line with midline of chest 
- Alternate

Alternating DB Incline Bench

- Arms extended above shoulders and dumbbell gripped on sides
- Bend at the elbow lowering the dumbbell towards your head
- Fully extend up contracting your triceps

Dumbbell Skull Crusher

Chest/Tris 1

Shoulders 1
2a. Half Kneeling Arnold Press — 4 x 12 each
2b. DB Lateral Raises — 4 x 12

- Half Kneeling Position 
- Start with palm facing you
- As you press upward, rotate palm away from you

Half Kneeling Arnold Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Lateral Raises

Shoulders 1

Chest/Tris 2
3a. Decline DB Bench 3 x 12
3b. Single Arm Underhand Grip Extension — 3 x 15 each

- On a decline bench, descend hands to chest
- Focus on pushing up and squeezing lower part of chest

Decline Dumbbell Bench

- Keep elbow in same place
- Pull with side of hand/palm/pinky to extend through tricep

Single Arm Underhand Grip Extension

Chest/Shoulders 2

Shoulders 2
4a. Standing Strict Press — 3 x 12
4b. Plate Around The Worlds — 3 x 8

- Engage core by squeezing glutes
- Press overhead to sky 
- Control down

Standing Strict Press

- Lay on bench
- Keep palms facing the sky the whole time 
- Make circle above head then back down to hips

All Around The World

Shoulders 2

Core
5a. Plank — 2 x 30 seconds
5b. Lateral Plank 2 x 30 seconds each side 
****no rest

- On elbows
- Squeeze glutes to engage core
- Keep spine long
- Hold for time

Plank

- Stack shoulders, hips, knees, and ankles
- Keep hips up 
- Squeeze between elbow and ankle to keep core engaged

Lateral Plank

Core

Week 5 / Day 4

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. 🥵🥵😬

Silvester

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 5 / Day 4

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