Name: Playbook - Nick Walker - Week 6 / Day 4 / 2.0
Uploaded: 2022-11-06T23:39:35.079Z
Duration: 65 min
Description: Week 6 / Day 4 / 2.0

Christian Atta-Darkwah

Marco

That was a good one. For the first time in my 28 years I can start to see my pecs square out thanks to you

Levi Reyenga

Best part of every day is working out with you Coach Nick!!! New phase completely different from the last. You're very creative. Thanks for keeping it fresh and fun and challenging!

Aldo

Back at it with round two this week of our push movements. A mix of Chest/Shoulders/Triceps — keep the focus on not going too heavy so much that you cannot complete the reps. 👀 This is one thing I find myself struggling with — don’t let your mind get in the way…stick to the lower weights for the controlled squeeze! Definitely challenging me. 

Have fun with it — I’m curious to know if y’all like the switch up of the “split” type workouts?

⬇️⬇️⬇️

Warm up — 
• 5 min incline treadmill
• 2 min walk backwards @ 2.5mph
• 1000m row 

1. High to Low Cable Fly — 3 x 15 

Engagement 
2a. ISO front raises — 3 x 10 each by 2’s 
2b. Push Ups — 3 x 15

Chest/Tri 1
3a. Incline DB Press — 4 x 12
3b. Incline Skull Crusher — 4 x 12-15 

Shoulders/Tri 
4a. Machine Shoulder Press — 4 x 12
4b. Rope Extension — 4 x 12-15 

Chest/Tri 2
5a. Decline Press Machine — 3 x 15
5b. Single Arm DB Kickback — 3 x 15 each 

Shoulders/Core
6. Landmine press — 3 x 12 each 
6b. Rotational Decline Sit Ups — 3 x 20

- Slight bend in elbows 
- Reach back keeping chest up
- Squeeze through hands down and in front of body

High to Low Cable Fly

Engagement 
2a. ISO front raises — 3 x 10 each by 2’s 
2b. Push Ups — 3 x 15

- Hold both dumbbells in front of you at shoulder height 
- Alternate raising one dumbbell 2 times 
- Hold 
- Alternate

ISO Front Raises

- 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

Engagement

Chest/Tri 1
3a. Incline DB Press — 4 x 12
3b. Incline Skull Crusher — 4 x 12-15

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Incline DB Bench

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

Incline Skullcrusher

Chest/Tri 1

Shoulders/Tri 
4a. Machine Shoulder Press — 4 x 12
4b. Rope Extension — 4 x 12-15

- Sit back into pad
- Hold bars with palms facing outward 
- Press overhead slow and controlled

Machine Shoulder Press

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable Rope Triceps Extensions

Shoulders/Tri

Chest/Tri 2
5a. Decline Press Machine — 3 x 15
5b. Single Arm DB Kickback — 3 x 15 each

- Plate loaded machine 
- Sit back into pad
- Push down and away to squeeze bottom of chest

Decline Chest Press

- Stabilize on elevated surface 
- Chest over toes 
- Push dumbbell back through pinky
- Try to keep elbow in Same spot

Single Arm Dumbbell Kickback

Chest/Tri 2

Shoulders/Core
6. Landmine press — 3 x 12 each 
6b. Rotational Decline Sit Ups — 3 x 20

- Begin standing up
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single Arm Landmine Press

- Rotate and reach up as you sit up each rep 
- Alternate sides 
- 10 on each, 20 total

Rotational Decline Sit Ups

Shoulders/Core

Week 6 / Day 4 / 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 4 / 2.0

Community

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