Name: Playbook - Nick Walker - Chest / Shoulders / Triceps ⚡️
Uploaded: 2022-01-04T23:26:56.358Z
Duration: 60 min
Description: Chest / Shoulders / Triceps ⚡️

Connor Chamberlain

Eric

Derek

A little push day action today! Still mixing in what I feel is necessary right now until I get settled next week and can write the new program for myself (and you)!! 🔥 

You will notice there are not many exercises today — what does that mean for you? Take your time. Increase the weight. Focus on the range of motion. Push (no pun intended) yourself! 

⬇️⬇️⬇️

Warm Up — Incline treadmill @ 15% @ 2.8-4.0mph 

Pre-Exhaustion
1a. High to Low Cable Fly — 2 x 20
*****light weight, focus on squeeze
1b. Slow Push Ups — 2 x 10
*****control and contract 

2. Bench Press — 5 x 12/10/8/8/20
*****last set of 20 is a drop set. Go heavy until the last set of 8 reps and then drop the weight to get 20 reps for a burnout 

3. Seated Alternating Strict Press — 4 x 10/10/8/8 each
*****use a weight that is tough for the last 2-3 reps each set 

Auxiliary Shoulder Work
4a. Lateral Raise Holds — 3 x 12 each (in 3’s)
4b. Front Raise Scoop — 3 x 8 each
*****go heavier on the scoops (target front of shoulder and upper chest) 

5. Tricep Rope Extensions — 4 x 12/12/12/25

Pre-Exhaustion
1a. High to Low Cable Fly — 2 x 20
*****light weight, focus on squeeze
1b. Slow Push Ups — 2 x 10
*****control and contract

- Chest up, tall spine
- Slight lean forward and slight bend in the elbows 
- Stretch chest at top then squeeze together at bottom without touching hands together (leave about an inch between your hands)

High to Low Cable Fly

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Count for a second on the way down

Slow Push Up

Pre-Exhaustion

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

- Seated, hold dumbbells at top of movement 
- Descend one dumbbell while the other holds 
- Alternate pressing overhead

Seated Alternating Struct Press

Auxiliary Shoulder Work
4a. Lateral Raise Holds — 3 x 12 each (in 3’s)
4b. Front Raise Scoop — 3 x 8 each
*****go heavier on the scoops (target front of shoulder and upper chest)

- Hold dumbbells at top of lateral raise
- While one holds position, complete 3 reps on the opposite arm
- Hold the arm that just worked 
- Complete 3 on other arm 
- Continue until 12 on each arm are completed

Lateral Raise Holds

- Hold dumbbells at side in neutral grip 
- Take one arm across body with palm facing up 
- Think about raising & scooping your pinky under your chest to create a contraction in upper chest/shoulder

Front Raise Scoop

Auxiliary Shoulder Work

- Bend over to 90 degrees and perform a tricep extension
- Allow for a good stretch and contraction

Cable Tricep Rope Extension

Chest / Shoulders / 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 / Shoulders / Triceps ⚡️

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