Name: Playbook - Nick Walker - Chest / Biceps 💪🏻
Uploaded: 2022-05-12T14:55:02.480Z
Duration: 70 min
Description: Chest / Biceps 💪🏻

Guillermo Vargas

Been learning to improvise, which is building my confidence. My gym is lacking a couple of those apparatus. Thanks for the workouts. 

Have a great weekend!!

James

Nice pump on a Friday TGIF 💪🏼💪🏼

Duke

One of my fav workouts. It was a lot of fun! Thanks Nick

Eric

I feel like their weren’t enough exercises for this one

Marky

It’s a great day to have a great day!!! 

Lots of volume today and lots of blood flow. 👍🏼

⬇️⬇️⬇️

Warm Up — bike 10 min 

Engagement 
1a. High to Low Fly — 3 x 20
1b. Alternating Pike Toe Touches — 3 x 10 each

2. Bench Press — 5 x 12/10/8/6/4

Chest/Bis 1
3a. Champagne Press — 4 x 12
3b. Alternating ISO Cable Preacher Curl — 4 x 10 each

Chest/Bis 2
4a. Alternating ISO Decline Press — 4 x 10 each 
4b. Barbell Curl Holds — 4 x 10 (gold for 3 sec)

Engagement 
1a. High to Low Fly — 3 x 20
1b. Alternating Pike Toe Touches — 3 x 10 each

- Slight lean forward
- Slight bend in the elbows 
- Push out in front of chest and squeeze

High to Low Fly

- High plank position
- Take opposite hand to opposite toe 
- Push glutes up to squeeze core

Alternating Pike Toe Touch

Engagement

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bench Press

Chest/Bis 1
3a. Champagne Press — 4 x 12
3b. Alternating ISO Cable Preacher Curl — 4 x 10 each

- Incline bench
- Face palms together to squeeze dumbbells together 
- Descend to bottom of chest then push up and through over forehead

Champagne Press

- Hold curl at the top of movement
- While one descends, the other holds
- Alternate each

ISO Alternating Cable Preacher Curl

Chest/Bis 1

Chest/Bis 2
4a. Alternating ISO Decline Press — 4 x 10 each 
4b. Barbell Curl Holds — 4 x 10 (gold for 3 sec)

- Hold press out front
- While one holds, the other descends 
- Alternate holding/pressing

Chest / Biceps 💪🏻

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Chest / Biceps 💪🏻

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