Name: Playbook - Nick Walker - Chest & Triceps 🔥
Uploaded: 2022-11-01T20:38:48.107Z
Duration: 70 min
Description: Chest & Triceps 🔥

My chest and triceps have a pump situation right now. 💪🏽

Armond

Juan

Anthony

Jason

Warm up: 2.5 incline 3.8-4.2mph @ 15% walk / 5 min backwards walk

HIIT Warm Up 
Row Machine — 3 x 250m
Ab Rollouts — 3 x 15
Push Ups — 3 x 25

Engagement
High to Low Cable Fly — 2 x 20 (squeeze for 2) 
Machine Chest Press — 2 x 15 (slow / control)

DB Flat Bench — 4 x 12/12/10/10 

Single Arm Cross Body Incline — 4 x 12 each 

Peck Deck — 4 x 15 (hold for 2) 

Decline Burnout — 3 x 20+ 

Triceps 1
Single Arm Tricep Extension — 3 x 15 each
Overhead DB Extension — 3 x 12 

Triceps 2
Underhand Overhead Ez Bar Extension — 3 x 15
Tricep Straight Bar Push Down — 3 x 12 (squeeze 2, Dropset 20 each set)

HIIT Warm Up 
Row Machine — 3 x 250m
Ab Rollouts — 3 x 15
Push Ups — 3 x 25

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- Kneeling on floor gripping wheel
- Keeping your back and arms straight
- Roll wheel out in front of you
- Engaging your core roll the wheel back towards your knees

Ab Rollout

- Begin in a push up position with hands under shoulders 
- Lower body down to the ground
- Push through your arms to rise back up

Push Up

HIIT Warm Up

Engagement
High to Low Cable Fly — 2 x 20 (squeeze for 2) 
Machine Chest Press — 2 x 15 (slow / control)

- Chest up, tall spine 
- Slightly bend your elbows 
- Contract in the middle with a controlled squeeze

High to Low Cable Fly

- Adjust seat so handles are chest high
- Press to contract chest, descend slowly

Machine Chest Press

Engagement

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell Flat Bench

- Angle shoulder blade into back pad
- Press across body to contract upper/inner chest

Single Arm Cross Body Incline Press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec Deck

Decline Machine Press

Triceps 1
Single Arm Tricep Extension — 3 x 15 each
Overhead DB Extension — 3 x 12

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Single Arm Tricep Extension

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

Triceps 1

Triceps 2
Underhand Overhead Ez Bar Extension — 3 x 15
Tricep Straight Bar Push Down — 3 x 12 (squeeze 2, Dropset 20 each set)

- Underhand grip
- Elbows at forehead height 
- Pull forward with pinky’s to extend triceps

Underhand Overhead EZ Bar Tricep Extension

- Chest up, chest over toes
- Keep elbows in place 
- Push down through outsides of palms to activate triceps

Straight Bar Cable Tricep Pushdown

Triceps 2

Chest & Triceps 🔥

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 & Triceps 🔥

Community

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