Name: Playbook - Nick Walker - Friday Fun 💯
Uploaded: 2022-04-15T22:48:21.567Z
Duration: 65 min
Description: Friday Fun 💯

I FINALLY got the handle of split squats. Felt great on the hammies this time!

Eric

Bill

Hitting all movement patterns today and then walking out with the PUMP! 

Focus today on increasing weight each set and getting all of the quality reps in. 👍🏼

Enjoy your long weekend!!!

⬇️⬇️⬇️

Warm Up — 10 min stair stepper 

1. Leg Extensions — 4 x 15/12/10/10

2. Barbell Split Squat — 4 x 12/12/10/10 each

Push/Pull 1 
3a. Bent Over Row — 4 x 15/12/10/10
3b. Plate Push Up — 4 x 15

Push/Pull 2
4a. ISO Lat Pulldowns — 4 x 12 each
4b. Plate Curl to Front Raise — 4 x 10

Push/Pull 3
5a. Military Press — 4 x 12
5b. Hammer Curls — 4 x 10 each

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Barbell in back squat position
- Reverse lunge back into split stance 
- Descend through back toe
- Push up through front, lateral side of heel

Barbell Split Squat

Push/Pull 1 
3a. Bent Over Row — 4 x 15/12/10/10
3b. Plate Push Up — 4 x 15

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell Row

Plate Push Up

Push/Pull 1

Push/Pull 2
4a. ISO Lat Pulldowns — 4 x 12 each
4b. Plate Curl to Front Raise — 4 x 10

- Hold weight at bottom of rep
- While one holds the other performs a rep
- Alternate

ISO Lat Pulldowns

- Hammer curl with handles on sides of plates 
- Raise to eye level
- After both are completed, that’s 1 full rep

Plate Curl to Front Raise

Push/Pull 2

Push/Pull 3
5a. Military Press — 4 x 12
5b. Hammer Curls — 4 x 10 each

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell Military Press

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell Hammer Curls

Push/Pull 3

Friday Fun 💯

Dimitrios

John Paul

It was a great workout it was my first full body looking forward for the next couple workouts tbh is week!

William

Full Body Strength / Size 🔥

Fred

Zhamoyani

Push/Pull Maintenance 👌🏼

I haven’t sweat like this from a workout in a few months. Feels so good to be back!

Michael

This was an intense, highly effective program with limited time commitment!  👏🏽👏🏽

Henry

Full Body / Dumbbell Only ⚡️

Banded Burn 🔥

Nolan

Absolutely killer! Beyond simple to follow alongside you and ensure proper form and technique!

Friday Fun 💯

Community

More workouts from Nick Walker