Name: Playbook - Nick Walker - Week 9 / Day 4 / 2.0
Uploaded: 2022-11-06T23:39:35.179Z
Duration: 65 min
Description: Week 9 / Day 4 / 2.0

Christian Atta-Darkwah

Charlie

Great.  When are full bodies coming back🤣

Bill

Push push push! Keep on pushing!

⬇️⬇️⬇️

Warm up — 
• 5 min incline treadmill
• 2 min walk backwards @ 2.5mph
• 1000m row 

1. High to Low Cable Fly — 3 x 15 

Engagement 
2a. ISO front raises — 3 x 10 each by 2’s 
2b. KB Around the World — 3 x 10 each way
2c. Push Ups — 3 x 15

Chest/Tri 1
3a. Incline DB Press — 4 x 12
3b. Incline Skull Crusher — 4 x 12-15 

Shoulders/Tri 
4a. Standing Arnold Press — 4 x 12
4b. Rope Extension — 4 x 12-15 

Chest/Tri 2
5a. Decline Press Machine — 3 x 15
5b. Single Arm DB Kickback — 3 x 15 each 

Shoulders/Core
6. Landmine press — 3 x 12 each 
6b. Rotational Decline Sit Ups — 3 x 20

- Slight bend in elbows 
- Reach back keeping chest up
- Squeeze through hands down and in front of body

High to Low Cable Fly

Engagement 
2a. ISO front raises — 3 x 10 each by 2’s 
2b. KB Around the World — 3 x 10 each way
2c. Push Ups — 3 x 15

- Hold both dumbbells in front of you at shoulder height 
- Alternate raising one dumbbell 2 times 
- Hold 
- Alternate

ISO Front Raises

- Stand in a stable position
- With a kettlebell upside down, rotate around your head in one rotation back to the middle then go in the opposite direction to complete one full rep
- Repeat for desired reps

Kettlebell around the world

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Up

Engagement

Chest/Tri 1
3a. Incline DB Press — 4 x 12
3b. Incline Skull Crusher — 4 x 12-15

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Incline DB Bench

- Lying on an incline bench
- Raise the EZ Bar above you to full arm extension
- Hinge at the elbow lowering the bar over and behind your head
- Extend your arms back up activating your triceps

Incline Skullcrusher

Chest/Tri 1

Shoulders/Tri 
4a. Standing Arnold Press — 4 x 12
4b. Rope Extension — 4 x 12-15

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable Rope Triceps Extensions

Shoulders/Tri

Chest/Tri 2
5a. Decline Press Machine — 3 x 15
5b. Single Arm DB Kickback — 3 x 15 each

- Plate loaded machine 
- Sit back into pad
- Push down and away to squeeze bottom of chest

Decline Chest Press

- Stabilize on elevated surface 
- Chest over toes 
- Push dumbbell back through pinky
- Try to keep elbow in Same spot

Single Arm Dumbbell Kickback

Chest/Tri 2

Shoulders/Core
6. Landmine press — 3 x 12 each 
6b. Rotational Decline Sit Ups — 3 x 20

- Begin standing up
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single Arm Landmine Press

- Rotate and reach up as you sit up each rep 
- Alternate sides 
- 10 on each, 20 total

Rotational Decline Sit Ups

Shoulders/Core

Week 9 / Day 4 / 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

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 9 / Day 4 / 2.0

Community

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