Name: Playbook - Nick Walker - Push Pump 💯
Uploaded: 2022-01-07T20:20:34.564Z
Duration: 60 min
Description: Push Pump 💯

Working 15 hour days but still hitting the programs

Nick walker fitness isn’t for the weak! 😉💪🏼⚡️

Derek Bredefeld

I’m finally back after COVID break for 10 days. I’m grateful 🙏🏽

Domenico

You can tell its the first of the gym.  all the new years resolution people are out in full force posing for the camera

Bill Walker

Your legs may be a little sore today especially if you pushed the weight yesterday…mine certainly are. Go on a walk, drink your fluids, get your blood flowing to rid that soreness! But also, enjoy it….it’s quite literally the best feeling ever!!! 😬

Back to it today with a push workout — focus today will be on separating bilaterally and unilaterally and some isolated contractions! 

⬇️⬇️⬇️

Warm up — bike 10 minutes

Pre Exhaustion:
1. High to Low Cable Fly — 2 x 20
***light weight, SQUEEZE

2. Standing Alternating Overhead Press — 3 x 10 each 
***think about core staying tight

3. DB Flat Bench — 4 x 12/10/8/8

Shoulders/Triceps
4a. Single Arm Lateral Raise — 3 x 12 each
***increase weight, stagger stance to allow a little momentum, control the downward movement 
4b. Incline Skull Crusher — 3 x 15

Chest/Triceps
5a. Cross Body Incline Press — 3 x 12 each
***increase weight each set
5b. Cable Tricep Extensions — 3 x 15
***focus on range of motions, stretch/squeeze

- Chest up, elbows slightly bent
- Push handles down and out to squeeze chest 
- Don’t touch hands together
- Stretch chest at top
- Control

High to Low Cable Fly

- Squeeze glutes to engage core 
- Start with dumbbells facing you
- Alternate pressing overhead
- Rotate palm out as you press

Standing Alternating Overhead Press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB Flat Bench

Shoulders/Triceps
4a. Single Arm Lateral Raise — 3 x 12 each
***increase weight, stagger stance to allow a little momentum, control the downward movement 
4b. Incline Skull Crusher — 3 x 15

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single Arm Lateral Raise

- Lying on an incline bench
- Raise bar above you to full arm extension
- Hinge at the elbow lowering the bar over and behind your head
- Extend your arms back up activating your triceps
- Think about pushing through palms and pinky

Incline Skull Crusher

Shoulders/Triceps

Chest/Triceps
5a. Cross Body Incline Press — 3 x 12 each
***increase weight each set
5b. Cable Tricep Extensions — 3 x 15
***focus on range of motions, stretch/squeeze

- Sit with one shoulder blade against the back of the pad
- Angle your body to face one handle
- Push up and across to activate upper/inner chest 
- Think about pushing blood into chest 
- Think about pushing through bottom corner of palm

Cross Body Incline Press

- Use two handles for attachments
- Rotate your hands down and out with each rep
- Squeeze triceps at bottom

Push Pump 💯

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Push Pump 💯

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