Name: Playbook - Nick Walker - Push / Pull Maintenance ⚡️
Uploaded: 2021-12-26T22:38:07.666Z
Duration: 60 min
Description: Push / Pull Maintenance ⚡️

Keeping the body moving through the holiday season! Stay tuned for a new phase of my own workouts coming in the new year.

I hope everyone had a great Christmas!!! Keep going and staying on track through the new year. As always, let me know if you need anything! 

Focus today on range of motion and SQUEEZE especially in the auxiliary movements for biceps/triceps!

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Warm Up — bike 10 min. 

1. Hamstring Curl — 4 x 12

2. Barbell Back Squat — 4 x 12 

Chest/Tri
3a. DB Bench — 4 x 12
3b. Incline Skull Crusher — 4 x 12

Back/Bi
4a. Seated Row — 4 x 12
4b. ISO DB Curl — 4 x 10 each

Lats/Shoulders
5a. Wide Grip Lat Pulldown — 4 x 12
5b. Alternating Strict Press — 4 x 10 each

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring Curls

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

Chest/Tri
3a. DB Bench — 4 x 12
3b. Incline Skull Crusher — 4 x 12

- Lay on the bench 
- Angle elbows in about 45°
- Descend to chest
- Push back to top

Dumbbell Flat Bench

- Lying on an incline bench
- Raise bar above you to full arm extension
- Hinge at the elbow lowering the bar over and behind your head
- Extend your arms back up activating your triceps

Incline Skull Crusher

Chest/Tri

Back/Bi
4a. Seated Row — 4 x 12
4b. ISO DB Curl — 4 x 10 each

- Pull to your belly button 
- Use the V Bar attachment

Seated Row

- Hold at 90° 
- Descend one dumbbell while the other holds position
- Curl back to middle and alternate

DB ISO Curl

Back/Bi

Lats/Shoulders
5a. Wide Grip Lat Pulldown — 4 x 12
5b. Alternating Strict Press — 4 x 10 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

Push / Pull Maintenance ⚡️

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