Name: Playbook - Nick Walker - Full Body (High Volume) 🔋
Uploaded: 2022-08-05T20:14:19.831Z
Duration: 65 min
Description: Full Body (High Volume) 🔋

Awesome brother! 💪🏼💪🏼🙌🏼🙌🏼👊🏼👊🏼

Duke

Second time doing this feels even better!!

John Paul

Armond

When traveling, I like to keep my workouts higher volume and full body to ensure I’m getting blood flow through all ranges of motion. 

Here is a full body workout that you can use in any gym for muscular endurance and hypertrophy! ⚡️

⬇️⬇️⬇️

Warm up — incline treadmill at 15% at 3.6mph OR bike 10 min

Superset 1
1a. Leg Extensions — 5 x 20
1b. Push Backs — 5 x 5

Superset 2
2a. Cable Hip Thrust — 3 x 20
2b. Alternating Curl to Press — 3 x 12 each 

Superset 3
3a. Alternating DB Incline Bench — 3 x 12 each
3b. Wide Grip Lat Pulldown — 3 x 15
3c. Underhand Lat Pulldown — 3 x 10

Superset 4
4a. High Plank Single Arm Row — 3 x 15 each
4b. Cable Bicep Curls — 3 x 15
4c. Tricep Pushdown — 3 x 15

Superset 1
1a. Leg Extensions — 5 x 20
1b. Push Backs — 5 x 5

- 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

- Complete downward portion of push up
- Push through hands backward
- Feel butt to heels with knees bent
- Come back up to starting position

Push Back

Superset 1

Superset 2
2a. Cable Hip Thrust — 3 x 20
2b. Alternating Curl to Press — 3 x 12 each

- Wide stance, toes pointing outward
- Shoulders back and down 
- Descend down and back through hips
- Pull through and squeeze glutes

Cable Hip Thrust

- Curl dumbbell to shoulder 
- Rotate palm as you press over head
- Alternate

Alternating Curl to Press

Superset 2

Superset 3
3a. Alternating DB Incline Bench — 3 x 12 each
3b. Wide Grip Lat Pulldown — 3 x 15
3c. Underhand Lat Pulldown — 3 x 10

- Hold dumbbells at top of movement 
- Descend to chest 
- Push through palms above collarbone

Alternating Incline DB Bench

- 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 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

Underhand Grip Lat Pulldown

Superset 3

Superset 4
4a. High Plank Single Arm Row — 3 x 15 each
4b. Cable Bicep Curls — 3 x 15
4c. Tricep Pushdown — 3 x 15

- Use elevated surface 
- Stabilize through shoulder
- Keep hips square to ground 
- Row to hip pocket

High Plank Single Arm Row

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight Bar Cable Bicep Curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Straight Bar Tricep Pushdown

Superset 4

Full Body (High Volume) 🔋

Dimitrios

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 (High Volume) 🔋

Community

More workouts from Nick Walker