Name: Playbook - Nick Walker - High Volume Legs/Chest/Back 💯
Uploaded: 2022-06-01T23:07:59.334Z
Duration: 60 min
Description: High Volume Legs/Chest/Back 💯

Duke

Today is a classic push/pull patter with some legs mixed in — get after it and push yourself on the weights! 

Update: new DB Only program coming soon! 

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1. Hamstring Curls — 4 x 15

2. Back Squat — 5 x 15/12/10/10/10

3. High to Low Cable Fly — 4 x 20

4. Wide Grip Bench Press — 4 x 12

5. ISO Lat Pulldown — 4 x 10 each

6. Wide Grip Lat Pulldown — 3 x 20

7. Bent Over Barbell Row — 4 x 12

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring Curls

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Slight bend in elbows 
- Pull cables to in front of chest (don’t touch hands) 
- Let arms retract back with control

High to Low Cable Fly

- Hands outside of shoulder width
- Descend bar to chest then explode up

Wide Grip Bench Press

- Underhand grip 
- Hold squeeze at bottom of rep
- While one holds, the other reaches 
- Pull back to starting position 
- Alternate

ISO Lat Pulldowns

- 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

- Underhand grip hip width apart
- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

High Volume Legs/Chest/Back 💯

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High Volume Legs/Chest/Back 💯

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