Name: Playbook - Nick Walker - PUSH DAY! 🔥
Uploaded: 2022-07-25T19:37:50.859Z
Duration: 80 min
Description: PUSH DAY! 🔥

Feeling great and starting the week with this amazing workout

John Paul

Duke

Outstanding brother! ☀️☀️💪🏼💪🏼

Mason

We are BACK again with a push day workout on this MARVELOUS MONDAY!!! Kick your week off with a good chest, triceps, shoulders, and smidge of legs (wink wink). 💯 Let me know how it goes for you or if you have any questions!

👇👇👇

Warm Up — incline treadmill @ 15% incline @ 3.6mph for 5 min / incline treadmill reverse walk @ 7.5% @ 3.3mph

High Intensity Warm Up
1a. Elevator Plank — 3 x 10 
1b. Alternating Hanging Leg Raises — 3 x 10 each
1b. Dips — 3 x 10

Legs/Shoulders Pre Exhaustion 
2a. Single Leg Extension — 2 x 15 each
2b. Dumbbell I/Y — 2 x 8 each (16 total)

3. Barbell Squat — 4 x 12

Chest/Tri Pre Exhaustion 
4a. High to Low Fly — 2 x 20
4b. Triangle Push Down — 2 x 20

Chest/Shoulders
5a. Decline ISO Press — 4 x 12 each
5b. KB Around the World — 4 x 10

Chest/Tri
6a. Incline Barbell Bench — 3 x 15
6b. Single Arm Extension — 3 x 12 each 

Shoulders/Tri 
7a. Heavy Lateral Raises — 3 x 12
7b. Overhead Tricep Extension — 3 x 15

High Intensity Warm Up
1a. Elevator Plank — 3 x 10 
1b. Alternating Hanging Leg Raises — 3 x 10 each
1b. Dips — 3 x 10

- High plank position
- One arm at a time, descend to regular plank
- Push man up one arm at a time to high plank

Elevator Plank

- Hold yourself on pull up bars with elbows bent
- Alternate crunching knee up and over across chest

Alternating Hanging Leg Raises

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Dips

High Intensity Warm Up

Legs/Shoulders Pre Exhaustion 
2a. Single Leg Extension — 2 x 15 each
2b. Dumbbell I/Y — 2 x 8 each (16 total)

- 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

- Raise dumbbells in I formation in front of you with the head of the dumbbell facing upward 
- Control down then raise into a Y formation at around 45° 
- Control down
- Complete back to back as 1 full rep (16 total raises)

Dumbbell I/Y

Legs/Shoulders Pre Exhaustion

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

Chest/Tri Pre Exhaustion 
4a. High to Low Fly — 2 x 20
4b. Triangle Push Down — 2 x 20

- Slight bend in elbows 
- Squeeze down in front of chest
- Descend until slight stretch in the chest

High to Low Cable Fly

- Tricep extension with triangle attachment
- Keep elbows in same spot

Triangle Push Down

Chest/Tri Pre Exhaustion

Chest/Shoulders
5a. Decline ISO Press — 4 x 12 each
5b. KB Around the World — 4 x 10

- Hold machine out at contracted position
- Alternate each arm

Decline ISO Chest Press

- Stand in a stable position
- Hold kettlebell upside down
- Rotate around head in one direction, pause at the midline of chest, then control and rotate back for one full rep

KB Around the World

Chest/Shoulders

Chest/Tri
6a. Incline Barbell Bench — 3 x 15
6b. Single Arm Extension — 3 x 12 each

- Bench press
- Incline seat
- Descend through elbows at a slight angle
- Push up through palms

Incline Barbell Bench

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Single Arm Tricep Extension

Chest/Tri

Shoulders/Tri 
7a. Heavy Lateral Raises — 3 x 12
7b. Overhead Tricep Extension — 3 x 15

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Heavy Dumbbell Lateral Raises

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable Rope Overhead Triceps Extensions

Shoulders/Tri

PUSH DAY! 🔥

Dimitrios

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!

PUSH DAY! 🔥

Community

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