Name: Playbook - Nick Walker - DELOAD Week 10 / Day 1 / 2.0
Uploaded: 2022-11-06T23:39:35.194Z
Duration: 70 min
Description: DELOAD Week 10 / Day 1 / 2.0

Christian Atta-Darkwah

Bill

Levi Reyenga

I love these gym  style workouts it gives me different workouts for the gym each day !

Topher

Last week of the program! REMEMBER: Deload is to give your muscles a break, but still engage them. Drop the weights by about 60% and follow the rep structure for each! Why deload? My best example — it is like working your 9-5 job without ever taking a vacation….YOU HAVE TO DO IT! 

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Warm Up: 
- Incline Treadmill @ 3.5mph @ 15% incline for 5 minutes 
- 2 minutes backward walk on treadmill @ 2.5mph @ 2.5% incline 
- 1000m row machine 

Pre Exhaustion
1. Pec Deck Flies — 2 x 20
***light, focus on squeeze 

2. Single Arm DB Lateral Raise — 2 x 20 each
***heavy, momentum is okay

Chest/Shoulders 1
3a. Narrow Incline Bench Press — 3 x 20
***focus on squeeze in triceps and upper chest
3b. Alternating DB Front Raise — 3 x 15 each

Chest/Shoulders 2
4a. Seated Single Arm Strict Press — 3 x 20 each 
4b. Plate Squeeze — 3 x 20 

Triceps 
5a. Single Arm Overhead Rope Extension — 3 x 20 each 
5b. Tricep Pushdown Machine — 3 x 20 

Finisher
6a. Rotational Cables — 2 x 20 each
6b. Lateral Plank Reach Through — 2 x 10 each
6c. Eccentric Dips — 2 x Burnout

- 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

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

Single Arm Lateral Raise

Chest/Shoulders 1
3a. Narrow Incline Bench Press — 3 x 20
***focus on squeeze in triceps and upper chest
3b. Alternating DB Front Raise — 3 x 15 each

- Narrow grip inside shoulder width
- Descend to chest, push up through palms
- Keep shoulders back and down against bench

Narrow Incline Bench Press

- Raise until you reach shoulder height
- Lower with a controlled movement
- Thumbs up/neutral grip

Alternating DB Front Raise

Chest/Shoulders 1

Chest/Shoulders 2
4a. Seated Single Arm Strict Press — 3 x 20 each 
4b. Plate Squeeze — 3 x 20

- Seated with back against pad
- Start with dumbbell at shoulder 
- Press overhead and descend with control

Seated Single Arm Strict Press

- Hold plate between hands
- Standing
- Create force between hands and plate
- Flare elbows up and out
- Push away from you controlling the whole time
- Squeeze upper chest and triceps

Plate Squeeze

Chest/Shoulders 2

Triceps 
5a. Single Arm Overhead Rope Extension — 3 x 20 each
5b. Tricep Pushdown Machine — 3 x 20

- Rope attachment
- Chest up
- Take hand overhead and let cable descend to middle of body
- Keep elbow in same spot then squeeze Tricep up and out

Single Arm Overhead Rope Extension

- Sit with chest over toes and back against pad
- Push through palms and pinky’s to contract triceps

Tricep Machine Push Down

Triceps

Finisher
6a. Rotational Cables — 2 x 20 each
6b. Lateral Plank Reach Through — 2 x 10 each
6c. Eccentric Dips — 2 x Burnout

- Feet hip width apart
- Keep trunk/hips in same position
- Hold cable away from body
- Rotate with arms out from one shoulder/side to the other

Rotational Cables

- Lateral plank position: one one elbow, stack shoulders/hips/knees/ankles on top of each other
- Reach through opening 
- Reach up to allow rotation through T spine 
- Follow your hand with your eyes

Lateral Plank Reach Through

- Control your body as slow as possible down then push back up through palms 
- Lean forward a hair to target chest as well

Eccentric Dips

Finisher

DELOAD Week 10 / Day 1 / 2.0

Jonathan

Patrik

Week 1 / Day 2 / 2.0

Phillip

Allan Faria

Rozanne

Week 1 / Day 3 / 2.0

Filippo Zappa

Man these workouts are a killer. Always manage to break a mean sweat and get a nasty pump. Absolutely loving this program

Nicole

Week 1 / Day 4 / 2.0

Week 1 / Day 5 / 2.0

Justin

That was a serious arm workout. Moments like this I wish I didn't have a 6-speed 🤪

Austin

Week 1 / Day 6 / 2.0

Charlie

Week 2 / Day 1 / 2.0

This sequence seems good so far… for some reason I wasn’t expecting a mix of every muscle group each day. 

I’ve been keeping good track of my weights from week to week, etc… and it is so weird how some days I am way weak or quite a bit stronger than the week before. My diet and time of workout is fairly consistent. 

Learning more every day/week…

James

Another great workout. Really loving this program.

Week 2 / Day 2 / 2.0

Great workout! Getting better day by day. 

Ap

Amilcar

Week 2 / Day 3 / 2.0

Can you give options/alternatives for exercises that are quite hard please? Thanks..

DELOAD Week 10 / Day 1 / 2.0

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