Name: Playbook - Nick Walker - Week 8 / Day 4
Uploaded: 2022-11-06T23:39:35.104Z
Duration: 60 min
Description: Week 8 / Day 4

Zhamoyani

Christian Atta-Darkwah

Upper Body Push 

Chest/Tris 1
1a. Alternating DB Bench — 4 x 10 each
1b. DB Flat Bench Skullcrusher — 4 x 12

Shoulders 1
2a. Half Kneeling Arnold Press — 4 x 12 each
2b. DB Lateral Raises — 4 x 12

Chest/Tris 2
3a. Decline DB Bench 3 x 12
3b. Single Arm Underhand Grip Extension — 3 x 15 each

Shoulders 2
4a. Standing Strict Press — 3 x 12
4b. Plate Around The Worlds — 3 x 8

Core
5a. Plank — 2 x 30 seconds
5b. Lateral Plank 2 x 30 seconds each side 
****no rest

Chest/Tris 1
1a. Alternating DB Incline Bench — 4 x 10 each
1b. DB Flat Bench Skullcrusher — 4 x 12

- Incline setup
- Keep dumbbells at 45°
- Hold both dumbbells at top of movement
- Descend one dumbbell and press back up
- Stay in line with midline of chest 
- Alternate

Alternating DB Incline Bench

- Arms extended above shoulders and dumbbell gripped on sides
- Bend at the elbow lowering the dumbbell towards your head
- Fully extend up contracting your triceps

Dumbbell Skull Crusher

Chest/Tris 1

Shoulders 1
2a. Half Kneeling Arnold Press — 4 x 12 each
2b. DB Lateral Raises — 4 x 12

- Half Kneeling Position 
- Start with palm facing you
- As you press upward, rotate palm away from you

Half Kneeling Arnold Press

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

Lateral Raises

Shoulders 1

Chest/Tris 2
3a. Decline DB Bench 3 x 12
3b. Single Arm Underhand Grip Extension — 3 x 15 each

- On a decline bench, descend hands to chest
- Focus on pushing up and squeezing lower part of chest

Decline Dumbbell Bench

- Keep elbow in same place
- Pull with side of hand/palm/pinky to extend through tricep

Single Arm Underhand Grip Extension

Chest/Shoulders 2

Shoulders 2
4a. Standing Strict Press — 3 x 12
4b. Plate Around The Worlds — 3 x 8

- Engage core by squeezing glutes
- Press overhead to sky 
- Control down

Standing Strict Press

- Lay on bench
- Keep palms facing the sky the whole time 
- Make circle above head then back down to hips

All Around The World

Shoulders 2

Core
5a. Plank — 2 x 30 seconds
5b. Lateral Plank 2 x 30 seconds each side 
****no rest

- On elbows
- Squeeze glutes to engage core
- Keep spine long
- Hold for time

Plank

- Stack shoulders, hips, knees, and ankles
- Keep hips up 
- Squeeze between elbow and ankle to keep core engaged

Lateral Plank

Core

Week 8 / Day 4

It was dynamic in the sense that it was not all lower body or all upper body. Or all pull or push. A good balance. Also, I did movements I have not done in a long time in my previous program.

Amador

Nacho

It was great! Just now going to the gym and learned so much!

Ethan Griffin

Week 1 / Day 1

I’ve started doing this program again. I’m hoping to stick to it.

Mason

Nicole

That work out was really hard, much harder than yesterday. But i finished and figured out how to do the exercises in full.

Week 1 / Day 2

Gustavo

Larry Jones

Week 1 / Day 3

Those standing power cleans. 🥵🥵😬

Silvester

Week 1 / Day 4

Week one done💪🏼 amped for the rest. Resting Sunday and getting right back to it Monday 🤘🏼

Russell

The workout kicked my ass in the best way 🔥 1400 cals later 🥵

Anthony

Week 1 / Day 5

Víctor

Jai Morales

Week  2 / Day 1

Mikel

Week 2 / Day 2

Feeling good, body feels great, amped to see what the results will look like by the end of the month!

Today’s training was just what I needed. Feeling stronger already!

Week 2 / Day 3

Almost the end of week 2 and feeling stronger and leaner!

Week 2 / Day 4

Subbed a few workouts but still got it done. Onto week 3

Week 8 / Day 4

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