Name: Playbook - Nick Walker - Maintenance: Full Body ⚡️
Uploaded: 2022-04-03T00:09:14.548Z
Duration: 60 min
Description: Maintenance: Full Body ⚡️

I got really excited to see the program because it was exactly what I wanted to hit. Definitely did not disappoint!

Austin

Working at 3 sets of 15 on everything today — this range (around 15-20 reps of 2-3 sets) is a great range to aim for when traveling or needing to jump in for a quick workout for effectiveness! 

⬇️⬇️⬇️

Warm up: 10 minute bike

Legs
1a. Leg Extensions — 3 x 15
1b. Goblet Squats — 3 x 15
1c. DB RDL — 3 x 15

Push/Pull 1
2a. Alternating Incline DB Bench — 3 x 15 each
2b. Tall Kneeling Underhand Grip Lat Pulldown — 3 x 15

Push/Pull 2
3a. Half Kneeling Arnold Press — 3 x 15 each
3b. Seated Row — 3 x 15

Arms
4a. Tricep Extensions — 3 x 15
4b. ISO DB Curls — 3 x 15 each

Legs
1a. Leg Extensions — 3 x 15
1b. Goblet Squats — 3 x 15
1c. DB RDL — 3 x 15

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Legs

Push/Pull 1
2a. Alternating Incline DB Bench — 3 x 15 each
2b. Tall Kneeling Underhand Grip Lat Pulldown — 3 x 15

- Incline 
- Hold dumbbells at top of movement 
- Descend one dumbbell as the other holds at the top 
- Alternate

Alternating DB Incline Bench

- On knees 
- Slight lean forward
- Underhand grip
- Pull to hips and control back to top

Tall Kneeling Underhand Lat Pulldown

Push/Pull 1

Push/Pull 2
3a. Half Kneeling Arnold Press — 3 x 15 each
3b. Seated Row — 3 x 15

- Half kneeling position
- Start with palm facing you 
- Press overhead and rotate palm away from you

Half Kneeling Arnold Press

- Using and overhand grip pull handles towards your hips
- Pull your hands apart at full contraction focusing on your lower lats

Seated Row

Push/Pull 2

Arms
4a. Tricep Extensions — 3 x 15
4b. ISO DB Curls — 3 x 15 each

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope Tricep Extension

- Hold at 90°
- Descend one dumbbell while the other holds 
- Curl back to starting position
- Alternate

ISO DB Curl

Arms

Maintenance: Full Body ⚡️

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!

Maintenance: Full Body ⚡️

Community

More workouts from Nick Walker