Name: Playbook - Nic Fiumara - Full Body (Hypertrophy)
Uploaded: 2022-11-13T01:59:42.769Z
Duration: 120 min
Description: Full Body (Hypertrophy)

Lying on a bench with your back straight. Dumbbells are in your possession; place them on your hips. Lift the dumbbells over your chest while working your glutes and core. Once more lowering your shoulders, squeeze them such that your upper and lower arms are at a 90-degree angle.

Flat Dumbbell Bench Press

EXERCISE PROFILE
Target Muscle Group: Anterior (Front) Deltoid 
Equipment Required: Dumbbell
Mechanics: Compound
Force Type: Push (Bilateral)
Secondary Muscles: Triceps, Traps

Stand with the bar on your front shoulders, and your hands next to your shoulders. Press the bar over your head, until it’s balanced over your shoulders and mid-foot. Lock your elbows at the top, and shrug your shoulders to the ceiling.

Overhead Press (Dumbbell)

EXERCISE PROFILE
Target Muscle Group: Upper Back
Equipment Required: Barbell
Mechanics: Compound
Force Type: Pull (Bilateral)
Secondary Muscles: Biceps, Lats

Lift the bar off the rack while keeping your back straight and your knees just slightly bent. Keep your back flat as you lower the bar until your elbows are absolutely straight and draw it near your belly button. Squeezing at the top of the movement for maximum contraction

Bent Over Row (Barbell)

EXERCISE PROFILE
Target Muscle Group: Quads
Equipment Required: Barbell
Mechanics: Compound
Force Type: Push (Bilateral)
Secondary Muscles: Hamstring, Glutes, Calves

Put the barbell on your upper traps while standing straight and with your feet hip-width apart. Core-brace yourself. Become seated on an invisible chair by lowering yourself. To stand back up, extend your legs straight.

Squat

EXERCISE PROFILES
Target Muscle Group: Bicep, Tricep
Equipment Required: Bodyweight, Cable
Mechanics: Isolation
Force Type: Push & Pull (Bilateral)
Secondary Muscles: N/A

Bicep:
Pull your body up with a supinated grip until your chin is aligned with the bar, keeping your body steady and your core active. When the biceps are fully contracted at the top, pause for one to two seconds. Lowered gradually to the starting position.

Tricep: Start by standing in front of a cable pulley machine grasping a handle with an overhand grip. Slowly extend your arm down, keeping your elbow at your side, until your forearm and hand reaches your upper thigh. Squeeze with your triceps for a count, then return back up to the starting position.

SUPERSET: Bicep Oriented Pullup & Cross Body Tricep Pushdown

EXERCISE PROFILE
Target Muscle Group: Quads
Equipment Required: Machine
Mechanics: Isolation
Force Type: Push (Bilateral)
Secondary Muscles: N/A

Sit on a machine that extends your legs. With your hands on the side bars, place your legs beneath the pad. This is where everything begin. Exhale as you extend your legs as far as possible. In this constrained state, pause briefly. As you breathe in, return the weight to its starting position. Make sure your legs don't extend beyond the point of a 90-degree angle.

Leg Extension

EXERCISE PROFILE
Target Muscle Group: Lateral Deltoid
Equipment Required: Dumbbell
Mechanics: Isolation
Force Type: Push (Bilateral)
Secondary Muscles: N/A

Raise the dumbbells out to the sides until your upper arms are parallel to the floor. You don't have to keep your arms perfectly straight—a small bend in your elbows is normally more comfortable. Reverse the movement and return to the starting position.

Full Body (Hypertrophy)

More workouts from Nic Fiumara