Name: Playbook - Nick Walker - In Gym Full Body 🔥
Uploaded: 2022-08-09T17:36:50.506Z
Duration: 75 min
Description: In Gym Full Body 🔥

Back at with new Y membership.  Took it easy today

Bill

Travis

John Paul

Armond

I am in an “in between” period (still traveling last two weeks and again this week) of programs before I get settled down at home — when I am in these periods, I like to keep my workouts full body so here’s my workout from today! 🔥 

UPDATES: working to finish a NEW DB Only program 

⬇️⬇️⬇️

Warm up — 10 minute bike

Pre Exhaustion 
1a. Single Leg Extensions — 2 x 20 each
1b. Low to High Chop — 2 x 15 each

2. Trap Bar Deadlift — 4 x 12

Shoulders / Chest 
3a. Plate Loaded Incline Bench Press — 3 x 15
3b. Heavy Lateral Raises — 3 x 12

Back / Triceps 
4a. Wide Grip Lat Pull — 3 x 15
4b. Single Arm Tricep Extensions — 3 x 15 each

Back / Biceps 
5a. Underhand Grip Seated Row — 3 x 20
5b. ISO Curl — 3 x 12 each

Pre Exhaustion 
1a. Single Leg Extensions — 2 x 20 each
1b. Low to High Chop — 2 x 15 each

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single Leg Extension

- Start with staggered stance 
- Pull cable up and across body while keeping your hips facing forward

Low to High Chop

Pre Exhaustion

- 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

Shoulders / Chest 
3a. Plate Loaded Incline Bench Press — 3 x 15
3b. Heavy Lateral Raises — 3 x 12

- Sit back into pad 
- Push up through palms

Plate Loaded Incline Bench Press

- Slightly bent elbows 
- Raise at your sides to shoulder level
- Work heavy, a little sway is okay

Heavy Lateral Raises

Shoulders / Chest

Back / Triceps 
4a. Wide Grip Lat Pull — 3 x 15
4b. Single Arm Tricep Extensions — 3 x 15 each

- 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

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm Tricep Extension

Back / Triceps

Back / Biceps 
5a. Underhand Grip Seated Row — 3 x 20
5b. ISO Curl — 3 x 12 each

- Pull keeping your elbow close to your body
- As you pull rotate your wrist slightly 
- Engage your lat as you pull

Underhand Grip Seated Row

- Hold dumbbells at 90°
- Descend one dumbbell while the other holds 
- Pull back up to contract bicep 
- Alternate

ISO DB Curl

Back / Biceps

In Gym Full Body 🔥

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!

In Gym Full Body 🔥

Community

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