Name: Playbook - Nick Walker - Week 8 / Day 2
Uploaded: 2022-11-06T23:39:35.093Z
Duration: 60 min
Description: Week 8 / Day 2

Those future 12oz curls are going to hurt!

Great workout i feel the burn all over up top

Zhamoyani

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

Silvester

Rozanne

Christian Atta-Darkwah

Upper Body Pull

Back/Bis 1
1a. Barbell Row — 5 x 10
1b. Isometric DB Curl — 5 x 12 each

Lats/Bis 1
2a. Wide Grip Lat Pulldown — 5 x 10
2b. Hammer Curls — 5 x 10 each

Back/Bis 2
3a. Seated Cable Row — 3 x 15
3b. Barbell Reverse Curls — 3 x 15

Lats/Bis 2
4a. Chin Ups — 3 x 8
4b. Barbell 21’s — 3 x 7/7/7

5. 100 Leg Raises

Back/Bis 1
1a. Barbell Row — 5 x 10
1b. Isometric DB Curl — 5 x 10each

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Barbell Row

- Hold dumbbells at 90°
- Descend one dumbbell while the other holds
- Alternate

Isometric DB Curl

Back/Bis 1

Lats/Bis 1
2a. Wide Grip Lat Pulldown — 5 x 10
2b. Hammer Curls — 5 x 10 each

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating Hammer Curls

Lats/Bis 1

Back/Bis 2
3a. Seated Cable Row — 3 x 15
3b. Barbell Reverse Curls — 3 x 15

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row

- With a barbell in your hands and your palms facing down
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Reverse Curl

Back/Bis 2

Lats/Bis 2
4a. Chin Ups — 3 x 8
4b. Barbell 21’s — 3 x 7/7/7

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin Up

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled
- Complete 7 bottom half, 7 top half, 7 full
- Watch full video

Barbell 21’s

Lats/Bis 2

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting
- Split up how you need!

Leg Raises

Week 8 / Day 2

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. 🥵🥵😬

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

My grip on the renegade rows hurts my palms sos

Week 7 / Day 5

Week 7 / Day 6

Week 8 / Day 1

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 8 / Day 2

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