Name: Playbook - Nick Walker - Push / Pull Volume 🔥
Uploaded: 2021-12-21T13:46:53.982Z
Duration: 60 min
Description: Push / Pull Volume 🔥

Bill Walker

Eliecer

While on vacation, you’ve gotta make due with what you’ve got — honestly, it’s good timing. We will be transitioning to more of a push/pull phase starting next week anyways, so this week is being treated as a de-load week. ⚡️ What does that mean? We will take a break from crazy heavy lifts for this week and focus on volume and moving the weight fast. 

Follow along through these circuits to keep the intensity high and KEEP PROGRESSING! 💯 As always, let me know if you ever have any questions! 

⬇️⬇️⬇️

Push:
1a. Heels Elevated Goblet — 3 x 15
1b. DB Flat Bench — 3 x 15
1c. BODYWEIGHT Skull Crusher — 3 x 20
1d. Tricep Extension — 3 x 15

Pull:
2a. Toes Elevated RDL — 3 x 15
2b. Seated Machine Row — 3 x 15
2c. Bicep Curls — 3 x 15
2c. Cross Body Hammer Curls — 3 x 10 each

Push/Pull/Core
3a. Half Kneeling Arnold Press — 3 x 15 each
3b. Underhand Grip Lat Pulldown — 3 x 15
3c. Half Kneeling Cable Chop — 3 x 20 each

Push:
1a. Heels Elevated Goblet — 3 x 15
1b. DB Flat Bench — 3 x 15
1c. Bodyweight Skull Crusher — 3 x 20
1d. Tricep Extension — 3 x 15

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB Heels Elevated Goblet Squat

- From a flat bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

DB Flat Bench

- Start in high plank position with hands on elevated surface 
- Descend with elbows bent 
- Go down far enough to feel triceps stretch
- Extend up through palms

Bodyweight Skull Crusher

- Extend your arm engaging your tricep 
- Keep elbow high, only thing moving should be your forearm

Tricep Exrensions

Push

Pull:
2a. Toes Elevated RDL — 3 x 15
2b. Seated Machine Row — 3 x 15
2c. Bicep Curls — 3 x 15
2c. Cross Body Hammer Curls — 3 x 10 each

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

Toes Elevated DB RDL

- Sit with chest into pad 
- Keep chest tall and shoulder back and down 
- Pull to hip pockets and squeeze back 
- Control the weight

Seated Machine Row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB Bicep Curls

- Flare elbows out 
- Curl with a neutral grip across body to opposite shoulder

Cross Body Hammer Curls

Pull

Push/Pull/Core
3a. Half Kneeling Arnold Press — 3 x 15 each
3b. Underhand Grip Lat Pulldown — 3 x 15
3c. Half Kneeling Cable Chop — 3 x 20 each

- Half kneeling position 
- Start with dumbbell facing you
- Press and rotate hand as you press

Half Kneeling Arnold 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

- Half Kneeling position 
- Rotate upward toward cable 
- Let eyes follow hands
- Pull across body to hip pocket

Push / Pull Volume 🔥

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