Name: Playbook - Nick Walker - Week 7 / Day 1 / 2.0
Uploaded: 2022-11-06T23:39:35.096Z
Duration: 70 min
Description: Week 7 / Day 1 / 2.0

Christian Atta-Darkwah

Dejan

Be away a few weeks with travel and Amanda's surgery planning.  Great to be back in gym.  Love you

Bill

Feeling it in my upper body big time. Great workout!

Michael

That was a solid workout and I was able to finish in the time frame

Levi Reyenga

ON TO WEEK 7 (Week 2 of this phase)!! Some things to note as we progress through this phase — rep schemes will not change much or very dramatically. You want to aim to increase your weight from last week by at least 5lbs and continue to focus on the squeeze/stretch throughout the workouts! 

⬇️⬇️⬇️

Warm Up: 
- Incline Treadmill @ 3.5mph @ 15% incline for 5 minutes 
- 2 minutes backward walk on treadmill @ 2.5mph @ 2.5% incline 
- 1000m row machine 

Pre Exhaustion
1. Pec Deck Flies — 3 x 15
***light, focus on squeeze 

2. Single Arm DB Lateral Raise — 3 x 12 each
***heavy, momentum is okay

Chest/Shoulders 1
3a. Narrow Incline Bench Press — 4 x 12
***focus on squeeze in triceps and upper chest
3b. Alternating DB Front Raise — 4 x 12 each

Chest/Shoulders 2
4a. Seated Single Arm Strict Press — 4 x 12 each 
4b. Plate Squeeze — 4 x 15 

Triceps 
5a. Single Arm Overhead Rope Extension — 4 x 12/12/12/20 each (last set is dropset meaning drop the weight and burnout the given higher reps)
5b. Tricep Pushdown Machine — 4 x 12/12/12/20 (last set is dropset)

Finisher
6a. Rotational Cables — 2 x 15 each
6b. Lateral Plank Reach Through — 2 x 10 each
6c. Eccentric Dips — 2 x Burnout

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec Deck Flies

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single Arm Lateral Raise

Chest/Shoulders 1
3a. Narrow Incline Bench Press — 4 x 12
***focus on squeeze in triceps and upper chest
3b. Alternating DB Front Raise — 4 x 12 each

- Narrow grip inside shoulder width
- Descend to chest, push up through palms
- Keep shoulders back and down against bench

Narrow Incline Bench Press

- Raise until you reach shoulder height
- Lower with a controlled movement
- Thumbs up/neutral grip

Alternating DB Front Raise

Chest/Shoulders 1

Chest/Shoulders 2
4a. Seated Single Arm Strict Press — 4 x 12 each 
4b. Plate Squeeze — 4 x 15

- Seated with back against pad
- Start with dumbbell at shoulder 
- Press overhead and descend with control

Seated Single Arm Strict Press

- Hold plate between hands
- Standing
- Create force between hands and plate
- Flare elbows up and out
- Push away from you controlling the whole time
- Squeeze upper chest and triceps

Plate Squeeze

Chest/Shoulders 2

Triceps 
5a. Single Arm Overhead Rope Extension — 4 x 12/12/12/20 each (last set is dropset meaning drop the weight and burnout the given higher reps)
5b. Tricep Pushdown Machine — 4 x 12/12/12/20 (last set is dropset)

- Rope attachment
- Chest up
- Take hand overhead and let cable descend to middle of body
- Keep elbow in same spot then squeeze Tricep up and out

Single Arm Overhead Rope Extension

- Sit with chest over toes and back against pad
- Push through palms and pinky’s to contract triceps

Tricep Machine Push Down

Triceps

Finisher
6a. Rotational Cables — 2 x 15 each
6b. Lateral Plank Reach Through — 2 x 10 each
6c. Eccentric Dips — 2 x Burnout

- Feet hip width apart
- Keep trunk/hips in same position
- Hold cable away from body
- Rotate with arms out from one shoulder/side to the other

Rotational Cables

- Lateral plank position: one one elbow, stack shoulders/hips/knees/ankles on top of each other
- Reach through opening 
- Reach up to allow rotation through T spine 
- Follow your hand with your eyes

Lateral Plank Reach Through

- Control your body as slow as possible down then push back up through palms 
- Lean forward a hair to target chest as well

Eccentric Dips

Finisher

Week 7 / Day 1 / 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 7 / Day 1 / 2.0

Community

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