Name: Playbook - Nick Walker - Week 6 / Day 2 / 2.0
Uploaded: 2022-11-06T23:39:35.068Z
Duration: 65 min
Description: Week 6 / Day 2 / 2.0

Maybe my favorite arm day workout. Got a great pump

John

Christian Atta-Darkwah

Zachary

Brock Aiken

Grr that was a bit too tough for me lol also I forgot deodorant so was embarrassed to do lats facepalm

Levi Reyenga

Welcome back to day 2!!! Well, really, we’ve been going at this thing for over 5 weeks now but this new phase is just getting started! 

Today we are going to focus on BACK & BICEPS. 🔥 Another favorite — as you can tell, this phase will follow more of a split focus as we continue to progress. 

One thing you will notice is that we will not touch the barbell as much but there’s a reason for that! 

Focus on using weights that you can complete all reps for — especially the squeeze reps. 

⬇️⬇️⬇️

Warm Up: bike 5 min / backwards treadmill walk 5 min @ 2.5% incline at 2.5 mph

Pre Exhaustion
1a. Light Wide Grip Lat Pull — 2 x 20
1b. Face Pulls — 2 x 15
1c. Eccentric pull ups 2 x 3

Working Set 1
2a. Single Arm Split Stance Landmine Row — 4 x 12 each  
2b. Wide Grip EZ Bar Curl — 4 x 12 

Working Set 2
3a. Two Handle Lat Pull Pause Reps (hold for count of 3) — 3 x 12 
3b. DB ISO Curls — 3 x 12

Working Set 3
4a. DB Incline Rotational Bench Row — 3 x 20
4b. Preacher Curl — 3 x 15 

Core/Bi
5a. Single Arm Cable Rope Curl — 2 x 15 each 
5b. Hanging Alternating Leg Raises 2 x 20

Pre Exhaustion
1a. Wide Grip Lat Pull — 2 x 20
1b. Face Pulls — 2 x 15
1c. Eccentric pull ups 2 x 3
***super light

- 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

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Face Pulls

- Jump to the top of a pull up
- Lower yourself down as slow as possible 
- Shake it out
- Jump back up

Eccentric Pull Up

Pre Exhaustion

Working Set 1
2a. Single Arm Split Stance Landmine Row — 4 x 12 each  
2b. Wide Grip EZ Bar Curl — 4 x 12

- Using Landmine, address bar to the side
- Split stance open to the bar according to side being worked 
- Keep chest over toes
- Pull to hip pocket

Single Arm Split Stance Landmine Row

- Wide grip
- Curl to collarbone/shoulder 
- Think about curling through pinky’s

Wide Grip EZ Bar Curl

Working Set 1

Working Set 2
3a. Two Handle Lat Pull Pause Reps (hold for count of 3) — 3 x 12 
3b. DB ISO Curls — 3 x 12 each

- Use two handle attachments for separation 
- Pull down and hold for 3 seconds 
- Keep chest up when form feels like it is going to break down

Two Handle Lat Pull Paise Reps (3 count)

- Hold dumbbells at 90°
- Descend one dumbbell while other holds then bring back to starting position 
- Alternate
- Only performing bottom half of rep

DB ISO Curl

Working Set 2

Working Set 3
4a. DB Incline Rotational Bench Row — 3 x 20
4b. Preacher Curl — 3 x 15

- Lay on bench with chest at top of bench
- Descend dumbbells and rotate your hands to face your thumbs 
- Pull back up to hip pockets and rotate dumbbells back to neutral grip position (hands essentially facing each other)

DB Incline Bench Rotational Row

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine Preacher Curl

Working Set 3

Core/Bi
5a. Single Arm Cable Rope Curl — 2 x 15 each 
5b. Hanging Alternating Leg Raises 2 x 20

- Use the rope attachment 
- Curl from down low to chest 
- Try not to move elbow through movement 
- Squeeze

Single Arm Rope Curl

- Hold yourself up on pull up bar or supported bar (with pads) 
- Crunch knees up to chest alternating each time

Hanging Alternating Leg Raise

Core/Bi

Week 6 / Day 2 / 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 6 / Day 2 / 2.0

Community

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