Name: Playbook - Nick Walker - Chest/Back/Arms 🔥
Uploaded: 2022-11-03T17:20:46.744Z
Duration: 75 min
Description: Chest/Back/Arms 🔥

Anthony

Armond

Duke

Loved it 😍😍. Cool & varied exercises.

Brandon

Warm Up — 2.5 min incline tread @ 3.8-4.2mph / 5 min backwards walk

HIIT/Core
Row Machine — 4 x 150m
Half Kneeling Banded Chop — 4 x 15 each

Engagement
ISO Cable Flies — 3 x 12 each into 10
Assisted Wide Grip Pull Up — 3 x 12 

Back/Triceps
Overhand/High Leverage Rows — 4 x 12 
Cable Tricep kickback — 4 x 12 each

Bench Press — 4 x 12/10/8/6 

Push/Pull
Landmine Row — 3 x 15 each 
Hammer Press — 3 x 20 slow/control 

Back/Arms
Seated Wide Grip Row — 3 x 20 
ISO Machine Cable Curl — 3 x 12 each 
Dips — 3 x 15

HIIT/Core
Row Machine — 4 x 150m
Half Kneeling Banded Chop — 4 x 15 each

- 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)

- Half kneeling position (knees and ankles at 90°)
- Reach across body then pull back to hip pocket on open leg

Half Kneeling Banded Chop

HIIT/Core

Engagement
ISO Cable Flies — 3 x 12 each into 10
Assisted Wide Grip Pull Up — 3 x 12

- Hold handles out in front of your chest 
- While one holds, descend back with one arm 
- Come back to middle and hold tension 
- Alternate

Cable ISO Flies

- Chin and chest up, wide grip
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted Pull Up

Engagement

Back/Triceps
Overhand/High Leverage Rows — 4 x 12 
Cable Tricep kickback — 4 x 12 each

- Sit with chest in pad
- Keep chest to pad 
- Overhand, high grip

Leverage Rows

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body

Cable Triceps Kickback

Back/Triceps

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

Bench Press

Push/Pull
Landmine Row — 3 x 15 each 
Hammer Press — 3 x 20 slow/control

- Using Landmine barbell, stand to the side 
- Open your stance
- Row to hop pocket

Landmine Row

- Neutral grip (think hands parallel to body) 
- Press up just like bench press

Hammer Press

Push/Pull

Back/Arms
Seated Wide Grip Row — 3 x 20 
ISO Machine Cable Curl — 3 x 12 each 
Dips — 3 x 15

- Using wide bar attachment, keep chest up 
- Row to hip pockets with arms coming through 45°

Seated Wide Grip Row

- Hold curls at top of contraction 
- While one holds, descend with the other hand
- Come back to starting position and alternate

ISO Cable Preacher Curl

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips

Back/Arms

Chest/Back/Arms 🔥

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/Back/Arms 🔥

Community

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