Name: Playbook - Nick Walker - Chest & Biceps ⚡️
Uploaded: 2022-05-03T21:03:23.987Z
Duration: 70 min
Description: Chest & Biceps ⚡️

Starting to believe I’m stronger than I realize

James

Back to daily.  We alternate back to hybrid every other week.  Great workouts

Bill

Hopped off the 2.0 because I was craving chest and arms. Loved this one. Plate press?! Who knew lol

Austin

Today is going to be mostly focused on chest, but working in some heavy squats to start to get the hormones going from the ground up. You will then move into chest isolated exercises and a few Bis 🔥

Have fun with it!!! 

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Warm Up — incline treadmill walk (15% @ 3.6mph for 8 min)

Warm Up
1a. Single Leg Extension — 3 x 15 each
1b. Hand Walk Out to Push Up — 3 x 5 total

2. Back Squat — 5 x 10/10/8/8/6

Chest 1
3a. Plate Pinch — 3 x 15
3b. High to Low Cable Fly — 3 x 15

Chest 2
4a. Cross Body Incline — 4 x 12 each
4b. Tall Kneeling Landmine Press — 4 x 15

Chest/Biceps 
5a. Incline DB Bench — 3 x 12
5b. Hammer Curls — 3 x 12 each
5c. Machine Preacher — 3 x 15

Warm Up
1a. Single Leg Extension — 3 x 15 each
1b. Hand Walk Out to Push Up — 3 x 5 total

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single Leg Extension

- Start standing
- Walk hands out to high plank 
- 2 push ups
- Walk hands back to feet
- Stand up and squeeze glutes 
- Repeat

Hand Walk Out to Push Up

Warm Up

- 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 1
3a. Plate Pinch — 3 x 15
3b. High to Low Cable Fly — 3 x 15

- Hold plate between hands
- Elbows flare up and out
- Squeeze hard
- Push out with control

Plate Pinch

- Slight lean forward 
- Slight bend in elbows at all times 
- Squeeze down and out in front of chest

High to Low Cable Fly

Chest 1

Chest 2
4a. Cross Body Incline — 4 x 12 each
4b. Tall Kneeling Landmine Press — 4 x 15

- Angle body on machine with shoulder blade on pad
- Push through palm up and across body

Cross Body Incline

- On both knees in tall kneeling position
- Hold bar in both hands 
- Push up and overhead

Tall Kneeling Landmine Press

Chest 2

Chest/Biceps 
5a. Incline DB Bench — 3 x 12
5b. Hammer Curls — 3 x 12 each
5c. Machine Preacher — 3 x 15

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

Incline Dumbbell Bench

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating Hammer Curls

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine Preacher Curl

Chest/Bis

Chest & Biceps ⚡️

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!

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!

Chest & Biceps ⚡️

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