Name: Playbook - Nick Walker - Miscellaneous Pump 💯
Uploaded: 2022-02-14T19:35:50.786Z
Duration: 60 min
Description: Miscellaneous Pump 💯

Fire 🔥🔥🔥 Great workout! I added sprinted intervals at 15% incline to start and a short HIIT workout after. Summer body is getting there!

Michael

Duuuuuuuude I’m going to start doing your workouts DAILY IM FCKN PUMPED RN

Levi Reyenga

With yesterdays workout not being uploaded when it should have, it’ll push back showing you all the new phase (tomorrow). ⚡️ That said, I hit a random workout on Saturday night that I figured I would share with you — moral of the story….sometimes, just go to the gym and workout what feels the best!!

No warm up, just getting right into it! 🔥

⬇️⬇️⬇️ 

Chest
1a. High to Low Fly — 4 x 15/12/10/20
1b. Narrow Bench Push Up — 4 x 15

Legs
2a. Leg Extensions — 4 x 15/12/10/20
2b. Single Leg Hamstring Curl — 4 x 12 each

Chest Drop Set (watch video) 
3. DB Flat Bench — 3 x 2/10/15 (each set is a drop set. Start with heavy weight for 2, decrease weight for 10, decrease more for 15 — 3 rounds)

Triceps
4a. Underhand Grip EZ Bar — 3 x 15
4b. Single Arm Tricep Push Down — 3 x 12 each

Chest
1a. High to Low Fly — 4 x 15/12/10/20
1b. Narrow Bench Push Up — 4 x 15

- Slight bend in elbows
- Slow on the way back (pinch scaps)
- Fly and squeeze at bottom
- Control

High to Low Cable Fly

- Grip the sides of the end of a bench
- Descend through triceps 
- Push through palms to squeeze triceps and inner/upper chest

Narrow Bench Push Up

Chest

Legs
2a. Leg Extensions — 4 x 15/12/10/20
2b. Single Leg Hamstring Curl — 4 x 12 each

- 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

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Single Leg Hamstring Curl

Legs

Chest Drop Set (watch video) 
3. DB Flat Bench — 3 x 2/10/15 (each set is a drop set. Start with heavy weight for 2, decrease weight for 10, decrease more for 15 — 3 rounds)

Given rounds/reps are split as 9 sets to show 3 rounds of 3 drop sets

DB Flat Bench (Dropset Each)

Triceps
4a. Underhand Grip EZ Bar — 3 x 15
4b. Single Arm Tricep Push Down — 3 x 12 each

- Grip the ez bar attachment with palms up
- Keep elbows in same spot
- Pull through pinky’s

Underhand EZ Bar Extension

- Overhand grip
- Stagger stance
- Push down and out with palm

Single Arm Tricep Push Down

Triceps

Miscellaneous Pump 💯

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!

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!

Miscellaneous Pump 💯

Community

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