Name: Playbook - Nick Walker - Week 7 / Day 5
Uploaded: 2022-11-06T23:39:35.076Z
Duration: 60 min
Description: Week 7 / Day 5

My grip on the renegade rows hurts my palms sos

Zhamoyani

Christian Atta-Darkwah

Upper Body Pull 

Back/Bis/Core 
1a. Renegade Rows — 4 x 10 each
1b. Wide Grip Bicep Curls — 4 x 12

Lats/Bis 1
2a. Rope Pullover — 4 x 12
2b. DB Waiter Curls — 4 x 12

Back/Bis
3a. Bent Over DB Row — 4 x 12
3b. Narrow Grip Cable Curls — 4 x 12

Lats/Forearms 
4a. Wide Grip Pull Ups — 3 x 8
4b. Barbell Forearm Curls — 3 x 15

Back/Bis/Core 
1a. Renegade Rows — 4 x 10 each
1b. Wide Grip Bicep Curls — 4 x 12

- IN THE VIDEO — DO NOT DO THE PUSH UP — JUST ALTERNATE THE ROWS (20 TOTAL)
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB Renegade Rows

- Engage your bicep at the top 
- Keep your core tight
- Hands just outside shoulder width

Wide Grip Barbell Curl

Back/Bis/Core

Lats/Bis 1
2a. Rope Pullover — 4 x 12
2b. DB Waiter Curls — 4 x 12

- Push hips back
- Keep chest up and shoulders back and down
- Slight bend in elbows 
- Pull to hip pockets 
- Control up

Rope Lat Pullover

- Hold dumbbell on one end with narrow grip in both hands
- Curl to chest

Waiters Curl

Lats/Bis 1

Back/Bis
3a. Bent Over DB Row — 4 x 12
3b. Narrow Grip Cable Curls — 4 x 12

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent Over Dumbbell Rows

- Hold the bar underhand grip with both hands facing up
- Curl bar up towards your shoulders
- Lower to starting position
- Grip: inside shoulder width

Narrow Grip Cable Curl

Back/Bis

Lats/Forearms 
4a. Wide Grip Pull Ups — 3 x 8
4b. Barbell Forearm Curls — 3 x 15

- Take a wide grip on pull-up bar
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Wide Grip Pull Up

- Position barbell behind back
- Curl from fingers to palms
- Extend back down slowly

Forearm Curl

Lats/Forearms

Week 7 / Day 5

It was dynamic in the sense that it was not all lower body or all upper body. Or all pull or push. A good balance. Also, I did movements I have not done in a long time in my previous program.

Amador

Nacho

It was great! Just now going to the gym and learned so much!

Ethan Griffin

Week 1 / Day 1

I’ve started doing this program again. I’m hoping to stick to it.

Mason

Nicole

That work out was really hard, much harder than yesterday. But i finished and figured out how to do the exercises in full.

Week 1 / Day 2

Gustavo

Larry Jones

Week 1 / Day 3

Those standing power cleans. 🥵🥵😬

Silvester

Week 1 / Day 4

Week one done💪🏼 amped for the rest. Resting Sunday and getting right back to it Monday 🤘🏼

Russell

The workout kicked my ass in the best way 🔥 1400 cals later 🥵

Anthony

Week 1 / Day 5

Víctor

Jai Morales

Week  2 / Day 1

Mikel

Week 2 / Day 2

Feeling good, body feels great, amped to see what the results will look like by the end of the month!

Today’s training was just what I needed. Feeling stronger already!

Week 2 / Day 3

Almost the end of week 2 and feeling stronger and leaner!

Week 2 / Day 4

Subbed a few workouts but still got it done. Onto week 3

Week 2 / Day 5

Week  3 / Day 1

Week 3 / Day 2

Week 3 / Day 3

Day 4s are the hardest days of the weeks!

Week 3 / Day 4

Week 3 / Day 5

Week  4 / Day 1

This training is KILLER 🔥 feeling the pump!

Back injury had me out for a day but glad to be back in it

Week 4 / Day 2

Week 4 / Day 3

Week 4 / Day 4

Starting to feel stronger on account of all the previous workouts. 👍

Week 4 / Day 5

Feeling good being back on a push pull legs split, excited to see how this goes 💪🏼

That core finisher….🥵🥵🥵. I definitely know my weakest part. 😬🤦🏻‍♂️😜🥵

Week 5 / Day 1

Duuuude, I won’t be able to do my 12oz curls later…owe!!

Week 5 / Day 2

Alejandro

Week 5 / Day 3

Great workout! Loving this program. Thanks Nick!

Ryan

Feel like for the push days I'm not getting as much chest as I'd personally like but otherwise the workouts are still greatq

Week 5 / Day 4

Week 5 / Day 5

Who needs to walk…that is seriously overrated!!

Ooof my legs are done for. Killer training sesh 💪💪💪

Week 5 / Day 6

Abs and shoulders are definitely feeling it!

Week 6 / Day 1

100 leg raises = 🥵 But those chin ups….🤯🤯Still….those were better than the first time.

These new training sets are killer! Getting stronger for sure.

I can’t do chin ups 😭 how do I master these

Week 6 / Day 2

I like that this is a tougher but shorter workout than the other ones

Week 6 / Day 3

Week 6 / Day 4

Filippo Zappa

Week 6 / Day 5

Week 6 / Day 6

Week 7 / Day 1

Have not mastered the chin ups, but have made progress….

Week 7 / Day 2

Week 7 / Day 3

Week 7 / Day 4

Week 7 / Day 6

Rozanne

Week 8 / Day 1

Those future 12oz curls are going to hurt!

Great workout i feel the burn all over up top

Still need work on those chin ups, but otherwise felt great.

Week 8 / Day 2

Week 8 / Day 3

Week 8 / Day 4

Feels good to have finished second to last day. Do I taper down after this hybrid workout or do I go straight to hybrid 2.0?

Week 8 / Day 5

Thank you for creating this hybrid program. Having an agenda each day for two months made going to the gym that much easier. I noticed considerable transformations in my upper body and legs. I plan to move on to the 2.0 and incorporate hiit. Will there be more programs coming out? And my only disappointment with myself is not being able to do the pull up and chin up exercises very well. I appreciate how great the program was. 🙏🏽

Week 7 / Day 5

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