Name: Playbook - Nick Walker - New Year, Same PUMP! 🔥
Uploaded: 2022-01-02T01:23:30.131Z
Duration: 70 min
Description: New Year, Same PUMP! 🔥

It’s was amazing! Pushed myself with this one!

Connor Chamberlain

Happy New Year to each and every one of you! Thanks so much for being on the ride with me through the app and chasing your own goals through my app as well. 👊🏻

🚨 30 for 30 New Year’s Challenge Announcement: 
- This challenge is not a “transformation” challenge, rather, something to jumpstart you into consistency of habit in the new year. However, you WILL see results if you diet right and complete every single day! 
- The challenge will be able to be completed along with any of the programs you may be in the middle of.
- Read the instructions on HOW TO enter! 
- Challenge will appear on the app as a program 

⬇️⬇️⬇️

Full Body Workout

Warm Up — incline treadmill @ 15% for 8 minutes @ 2.8-4.0mph

1. Single Leg Extension — 3 x 15 each

High Intensity Pump
2a. Row Machine — 4 x 150m
2b. Push Up — 4 x 25
2c. Bicep Curls — 4 x 10 each

3. Single Sided Cable Fly to Double — 3 x 5 total

Back
4a. Rear Delt Fly — 3 x 15
4b. Lat Pulldown — 3 x 12

Shoulder/Triceps
5a. Standing Alternating Press — 3 x 10 each 
5b. Tricep Kickback — 3 x 15 each

Back/Biceps/Core
6a. Single Arm Incline Plank Row — 3 x 12 each
6b. Cable Curl — 3 x 15

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single Leg Extension

High Intensity Pump
2a. Row Machine — 4 x 150m
2b. Push Up — 4 x 25
2c. Bicep Curls — 4 x 10 each

- Push through toes
- Chest up
- Tall spine
- Pull to above bellybutton

Row Machine

- 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

Push Up

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB Alternating Bicep Curls

High Intensity Pump

- Cable at highest setting
- Hold in the middle 
- Let one arm retract back While other holds
- Come back to middle and alternate
- Perform one full rep with both arms then repeat

Single Sided Cable Fly to Double

Back
4a. Rear Delt Fly — 3 x 15
4b. Lat Pulldown — 3 x 12

- Sit at end of bench
- Chest up
- Slight bend in elbows 
- Pull back and up to isolate back of shoulder 
- Control the weight down

Rear Delt Fly

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

Back

Shoulder/Triceps
5a. Standing Alternating Press — 3 x 10 each 
5b. Tricep Kickback — 3 x 15 each

- Standing 
- Squeeze glutes to engage core and protect lower back 
- Alternate pressing each dumbbell overhead

Standing Alternating Press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell Tricep Kickbacks

Shoulders/Triceps

Back/Biceps/Core
6a. Single Arm Incline Plank Row — 3 x 12 each
6b. Cable Curl — 3 x 15

- Stabilize through opposite arm 
- Keep hips square to the ground
- Pull to hip

New Year, Same PUMP! 🔥

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New Year, Same PUMP! 🔥

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