Name: Playbook - Nick Walker - Legs + Arms 💪🏻
Uploaded: 2022-01-10T22:59:56.788Z
Duration: 60 min
Description: Legs + Arms 💪🏻

Enjoy this workout today with some heavy volume legs to kick it off and working in some isolation before moving to arms! 

***Working your legs before upper body lifts can help increase testosterone! 

⬇️⬇️⬇️

Warm Up — bike 10 min 

Pre Exhaustion
1a. Seated Hamstring Curl — 3 x 15
***focusing on squeeze, light weight 
1b. Leg Extensions — 3 x 15
***focusing on squeeze, light weight 
1c. Air Squats — 3 x 20
***pace and range of motion

2. Trap Bar Deadlift — 5 x 12/10/8/8/8

3. Barbell Military Press — 5 x 10

Biceps
4a. Hammer Curls — 4 x 12 each
4b. Preacher Curls — 4 x 12

Triceps
5a. Seated Overhead DB Extension — 4 x 12
5b. Diamond Push Ups — 4 x 15

Finisher
6a. Single Arm Underhand Extensions — 3 x 12 each
6b. Reverse Cable Curl — 3 x 12

Pre Exhaustion
1a. Seated Hamstring Curl — 3 x 15
***focusing on squeeze, light weight 
1b. Leg Extensions — 3 x 15
***focusing on squeeze, light weight 
1c. Air Squats — 3 x 20
***pace and range of motion

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated Hamstring Curl

- 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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

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

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

Barbell Military Press

Biceps
4a. Hammer Curls — 4 x 12 each
4b. Preacher Curls — 4 x 12

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating Hammer Curls

- As you curl up engage your biceps
- Lower with a slow controlled movement
- Think about pulling through side of hand/palm and pinky

Machine Preacher Curl

Biceps

Triceps
5a. Seated Overhead DB Extension — 4 x 12
5b. Diamond Push Ups — 4 x 15

- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

Seated Dumbbell Overhead Extension

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond Push Ups

Triceps

Finisher
6a. Single Arm Underhand Extensions — 3 x 12 each
6b. Reverse Cable Curl — 3 x 12

- Underhand grip
- Keep elbow in same spot
- Pull with palm/pink to engage Tricep
- Chest up

Single Arm Underhand Extension

- Keep your shoulders rolled back and your core tight
- Keep your wrists straight

Legs + Arms 💪🏻

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