Name: Playbook - Nick Walker - Chest / Bicep PUMP ⚡️
Uploaded: 2022-05-09T19:03:50.968Z
Duration: 65 min
Description: Chest / Bicep PUMP ⚡️

Man I loved this workout! Felt great. The eccentric chest was a particular highlight!

Eric

Another day, another pump!!! Increase the weights each set and get focus on the kind to muscle connection. 💯

Warm Up — stair step 10 min Level 8-12

Engagement
1a. Barbell Military Press — 3 x 15
***used to get shoulders warmed up for the rest of workout, keep it light
1b. KB Curl to Front Raise — 3 x 10 

2. Incline Champagne Press — 5 x 12/12/10/10/8

Chest/Bi 1
3a. Eccentric Incline Barbell Bench — 4 x 10 (3 sec. negative)
3b. Barbell Curl Holds — 4 x 10 (hold for 2-3sec.)

Chest/Bi 2
4a. Alternating Decline Press — 4 x 12 each
4b. ISO Machine Preacher Curl — 4 x 10 each

Engagement
1a. Barbell Military Press — 3 x 15
***used to get shoulders warmed up for the rest of workout, keep it light
1b. KB Curl to Front Raise — 3 x 10

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell Military Press

- Curl kettlebell to shoulder
- Raise to eye level 
- Slight bend in elbow on raise

KB Curl to Front Raise

Engagement

- Incline bench
- Face the dumbbells together with palms also facing each other
- Descend to chest
- Push up and over face

Incline Champagne Press

Chest/Bi 1
3a. Eccentric Incline Barbell Bench — 4 x 10 (3 sec. negative)
3b. Barbell Curl Holds — 4 x 10 (hold for 2-3sec.)

- Incline barbell bench
- Count to 3 on the way down until the barbell hits chest 
- Explode up

Eccentric Incline Barbell Bench

- Barbell curl to shoulder
- Hold for 3 seconds at top

Barbell Curl Holds

Chest/Bi 1

Chest/Bi 2
4a. Alternating Decline Press — 4 x 12 each
4b. ISO Machine Preacher Curl — 4 x 10 each

- Hold reps out front
- Alternate pressing through palms

Alternating Decline Press

- Hold curl at top 
- Alternate curling each arm

Chest / Bicep PUMP ⚡️

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Chest / Bicep PUMP ⚡️

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