Name: Playbook - Nick Walker - Week 6 / Day 5 / 2.0
Uploaded: 2022-11-06T23:39:35.084Z
Duration: 65 min
Description: Week 6 / Day 5 / 2.0

Christian Atta-Darkwah

Donald Raineri

That felt good, I think my lats are a bit underdeveloped so was hard to isolate them here but overall good

Levi Reyenga

These workouts are 🤘🏻🤘🏻🤘🏻

Zachary

Back and biceps. Yes, please!! Notice the videos today as some of the variations mix in some different tempos and rep schemes you may not have seen before. Keep the time under tension fun — trust me, it definitely sucks at some points! 😂

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Warm up — 5 minute bike, 5 minute backwards walk on treadmill at 2.5% incline @ 2.5 mph 

Engagement
1a. Light Seated row — 3 x 20/18/15
1b. Chin Ups — 3 x 5

Lats/Bi 1 
2a. DB Pullover — 4 x 12 
2b. Alternating Cross Body Hammer Curls — 4 x 12 each 

Lats/Bi 2
3a. Neutral grip bottom half to full rep Lat Pulldown — 3 x 12 
3b. Alternating Curls — 3 x 12 each 

Back/Core/Bi
4a. Single Arm DB High Plank Row — 4 x 12 each
4b. Narrow Grip EZ Bar Curl — 4 x 12 

5. Seated Pause (3 sec hold) Rep Row — 3 x 12 

6. Straight bar cable curl — 2 x 30/20/10 
***one set is all 60 reps.  One big dropset. Start light, increase heavier each drop in reps!

Engagement
1a. Light Seated row — 3 x 20/18/15
1b. Chin Ups — 3 x 5

- Pull to your belly button 
- Use the v bar attachment shown
- Chet’s up/shoulders back

Seated Row

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin Ups

Engagement

Lats/Bi 1 
2a. DB Pullover — 4 x 12 
2b. Alternating Cross Body Hammer Curls — 4 x 12 each

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Pullover

- Flare elbows out a hair
- Curl top of dumbbell across body to opposite shoulder
- Alternate

Alternating Cross Body Hammer Curls

Lats/Bi 1

Lats/Bi 2
3a. Neutral grip bottom half to full rep Lat Pulldown — 3 x 12 
3b. Alternating Curls — 3 x 12 each

- Medium width/shoulder width grip and hands facing away from you
- Complete a Lat Pulldown, come back up to halfway, then pull down again before returning to starting position

Neutral Grip Bottom Half to Full Rep Lat Pulldown

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating Dumbbell Curls

Lats/Bi 2

Back/Core/Bi
4a. Single Arm DB High Plank Row — 4 x 12 each
4b. Narrow Grip EZ Bar Curl — 4 x 12

- Elevate yourself on a surface (use bench or box) With one arm
- Stabilize through shoulder and keep hips square to the ground
- Pull to hip pocket

High Plank Incline Row

- Narrow, close grip
- Curl to shoulders/collarbone with chest up

Close Grip EZ Bar Curl

Back/Core/Bi

- Use wide grip attachment
- Complete seated row with chest up and shoulders back and down 
- Hold for 2-3 seconds at the back of each rep

Pause Rep Seated Row

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position
- 2 rounds — 30/20/10 — increase weight each drop in reps

Straight Bar Cable Curl Dropset

Week 6 / Day 5 / 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 5 / 2.0

Community

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