Name: Playbook - Nick Walker - New Phase — Full Body Push/Pull Day 2
Uploaded: 2022-08-23T18:50:56.396Z
Duration: 75 min
Description: New Phase — Full Body Push/Pull Day 2

Anthony

Duke

This one felt freaking awesome! Great exercises and good pump!

John Paul

Day 2! Refer to day 1 in the “Latest” Tab for the next 4 weeks. After the 4 weeks is up, the DELOAD week workouts will go in before we move into the second phase of this plan I am following/have written for myself with the goals of increasing strength, Hypertrophy, and building lean muscle. 

A couple tips: track your weights each week in your notes app (feature coming soon to track IN APP), increase weight each set — if you cannot increase then drop the weight and complete double the given reps at half the weight, PUSH yourself!!!! 

⬇️⬇️⬇️

Warm up — backwards incline walk 5 min 

HIIT Warmup
1a. Assault bike — 4 x 15 cal 
1b. Overhead KB Reverse Lunge — 4 x 10 each

Leg Engagement 
2a. Leg Extensions — 2 x 15 
2b. Narrow Goblet Squat — 2 x 15

3. Trap Bar Deadlift — 5 x 12/10/8/6/6 

Push/Pull Strength Circuit
4a. Bench Press — 3 x 12/10/8 Dropset to 20 
4b. Single Arm DB Row — 3 x 15 each
4c. Assisted Wide Pull Up — 3 x 10 

Vertical Push/Pull 
5a. Alternating Seated Strict Press — 3 x 12/10/8 each into doubles for 20 
5b. Underhand Grip Lat Pull — 3 x 20

HIIT Warmup
1a. Assault bike — 4 x 15 cal 
1b. Overhead KB Reverse Lunge — 4 x 10 each

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike

- Hold kettlebell overhead 
- With same leg (same side as arm overhead), reverse lunge through back leg
- Stabilize

Overhead KB Reverse Lunge

HIIT Warm Up

Leg Engagement 
2a. Leg Extensions — 2 x 15 
2b. Narrow Goblet Squat — 2 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

- Feet just inside hip width
- Sit back through heels, push through toes
- Maintain tall, neutral spine with your chest up and shoulders back and down

Narrow Goblet Squat

Leg Engagement

- 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

Push/Pull Strength Circuit
4a. Bench Press — 3 x 12/10/8 into Dropset for 20 
4b. Single Arm DB Row — 3 x 15 each
4c. Assisted Wide Pull Up — 3 x 10

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench Press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single Arm Dumbbell Row

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted Pull-Ups

Push/Pull Strength Circuit

Vertical Push/Pull 
5a. Alternating Seated Strict Press — 3 x 12/10/8 each into doubles for 20 
5b. Underhand Grip Lat Pull — 3 x 20

- Seated 
- Hold both dumbbells at top of movement
- While one holds, the other completes a rep, alternate

Alternating Seated Strict Press

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand Grip Lat Pulldown

Vertical Push/Pull

New Phase — Full Body Push/Pull Day 2

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!

New Phase — Full Body Push/Pull Day 2

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