Name: Playbook - Nick Walker - Push/Pull Full 💯
Uploaded: 2022-03-30T17:38:04.809Z
Duration: 50 min
Description: Push/Pull Full 💯

Reason for starting with legs each time: your hormones start in your lower body (think about gravity) — wake up the testosterone and GO! ⚡️

⬇️⬇️⬇️

Warm Up — 5 min incline treadmill, 2:30 incline backward walk

Legs Push/Pull
1a. Cable Goblet Squat — 4 x 20 
1b. Pulse RDL — 4 x 15

Push/Pull 1 
2a. Incline Narrow DB Press — 4 x 20
2b. Seated Machine Row — 4 x 20

Push/Pull 2
3a. Single Arm Half Kneeling Lat Pull — 4 x 15 each
3b. Lateral Raises — 4 x 20

Arms of choice: 3 sets

Legs Push/Pull
1a. Cable Goblet Squat — 4 x 20 
1b. Pulse RDL — 4 x 15

- Use handles to hold under chin as if it were a dumbbell
- Descend through heels 
- Push through toes

Cable Goblet Squat

- Descend through heels
- Shoulders back and down 
- Pulse at the bottom of the rep twice

Pulse RDL

Legs Push/Pull

Push/Pull 1 
2a. Incline Narrow DB Press — 4 x 20
2b. Seated Machine Row — 4 x 20

- Dumbbells together, palms facing each other
- Descend to chest
- Push back up through palms/pinkys

Narrow Incline DB Press

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated Machine Row

Push/Pull 1

Push/Pull 2
3a. Single Arm Half Kneeling Lat Pull — 4 x 15 each
3b. Lateral Raises — 4 x 20

- Half kneeling position
- Slight lean forward 
- Reach overhead and pull down to hip pocket

Single Arm Half Kneeling Lat Pulldown

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Push/Pull Full 💯

More workouts from Nick Walker