Name: Playbook - Nick Walker - Full Body (Back/Bi Focus) 🔥
Uploaded: 2022-04-08T18:49:00.112Z
Duration: 65 min
Description: Full Body (Back/Bi Focus) 🔥

Bill

Am I the only one who hates pull-ups? 
I can do them but, aaaarg!!! Solid workout. Love the full body days. Counting down till the drop of 2.0!

Austin

I say back/bi focus but it’s really just the fact there’s more pull exercises than anything today! Enjoy it then have an awesome weekend!

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Warm up — stair stepper 10 minutes

1. Single Leg Hamstring Curl — 2 x 15 each

2. Trap Bar Deadlift — 4 x 12

3. Cross Body Incline Press — 4 x 12 each

Push/Pull 
4a. Chin Ups — 3 x 10
4b. Single Arm Strict Press — 3 x 12 each

Back/Bi
5a. Underhand Grip Lat Pull Half to Full Reps — 3 x 10
5b. ISO DB Curl — 3 x 12 each

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Single Leg Hamstring Curl

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap Bar Deadlifts

- Sit with shoulder blade into back of pad
- Push up and across body to contract upper/inner chest

Cross Body Incline Press

Push/Pull 
4a. Chin Ups — 3 x 10
4b. Single Arm Strict Press — 3 x 12 each

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin Ups

- Press dumbbell overhead 
- Keep core right to protect low back

Single Arm Strict Press

Push/Pull

Back/Bi
5a. Underhand Grip Lat Pull Half to Full Reps — 3 x 10
5b. ISO DB Curl — 3 x 12 each

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement
- Squeeze the bottom half of the rep then complete a full range of motion rep — that equals 1 full rep

Underhand Grip Lat Pulldown (half to full reps)

- Hold dumbbells at 9°
- Descend while other holds 
- alternate

DB ISO Curl

Back/Bi

Full Body (Back/Bi Focus) 🔥

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!

Full Body (Back/Bi Focus) 🔥

Community

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