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

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

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

Cable Tricep Extensions

Chest/Triceps

Push Pump 💯

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!

Push Pump 💯

Community

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