Name: Playbook - Nick Walker - Week 7 / Day 5 / 2.0
Uploaded: 2022-11-06T23:39:35.117Z
Duration: 65 min
Description: Week 7 / Day 5 / 2.0

Christian Atta-Darkwah

Went with Caden this morning.  He's young so skipped cardio 🤣 at  star

Bill

Get after it today! Remember to keep increasing weight but not too much so that you cannot complete the given reps. We are aiming for SQUEEZE/ time under tension. 

Keep crushing it and let me know if you need anything! 

⬇️⬇️⬇️

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 7 / 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 7 / Day 5 / 2.0

Community

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