Name: Playbook - Nick Walker - Push / Biceps 🔥
Uploaded: 2022-05-16T19:24:40.807Z
Duration: 65 min
Description: Push / Biceps 🔥

Mason

Victor

Duke

A little legs mixed with chest and biceps to kick off the week!!! 💥

I hope every one is doing well — a couple updates: 

1. The feature to track weights and progress should be rolling out some time in the next few months. 
2. You all are having great results with both Hybrid Athlete Programs and the at home programs — proud of you! 
3. A new option to have 15 minute calls will be rolling out next week if anyone is interested in getting some 1 on 1 zoom sessions in!!!!

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Warm Up — bike 10 min 

Warm Up 
1a. Leg Extensions — 3 x 15
1b. Hand Walkout to Push Up — 3 x 5

Leg Burn 
2a. Leg Press — 5 x 10
2b. Bodyweight RFE Split Squat — 5 x 12 each

Chest/Bicep Engagement 
3a. Pec Deck Fly — 3 x 20
3b. Pull Ups — 3 x 8

Chest/Biceps 1
4a. Incline DB Bench — 4 x 12
4b. Hammer Curls — 4 x 10 each 

Chest/Biceps 2
5a. Incline DB Flys — 4 x 12
5b. Machine Preacher Curl — 4 x 15

Warm Up 
1a. Single Leg Extensions — 3 x 15 each 
1b. Hand Walkout to Push Up — 3 x 5

- 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

- Walk hands out to push up position 
- Complete push ups 
- Walk hands back trying to keep legs straight

Hand Walkout to Push Up

Warm Up

Leg Burn 
2a. Leg Press — 5 x 10
2b. Bodyweight RFE Split Squat — 5 x 12 each

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

- Rear foot elevated 
- Balanced stance
- Descend through back toe
- Push through front foot

Bulgarian Split Squat

Leg Burn

Chest/Bicep Engagement 
3a. Pec Deck Fly — 3 x 20
3b. Pull Ups — 3 x 8

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec Deck Flies

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin Ups

Chest/Biceps Engagement

Chest/Biceps 1
4a. Incline DB Bench — 4 x 12
4b. Hammer Curls — 4 x 10 each

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline DB Bench

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating Hammer Curls

Chest/Biceps 1

Chest/Biceps 2
5a. Incline DB Flys — 4 x 12
5b. Machine Preacher Curl — 4 x 15

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Push / Biceps 🔥

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