Name: Playbook - Nick Walker - DELOAD Week 10 / Day 2 / 2.0
Uploaded: 2022-11-06T23:39:35.200Z
Duration: 65 min
Description: DELOAD Week 10 / Day 2 / 2.0

Christian Atta-Darkwah

Move back to full body next week.  Thanks for posting more full body workouts.

Bill

Your body should be feeling rejuvenated and energized in the Deload week! Still aiming to get a good workout in, but not as exhausting as previous days. 

I heard a quote today — “it’s not how long you live, it’s HOW you live.” Make today’s workout great!

⬇️⬇️⬇️

Warm Up: bike 5 min / backwards treadmill walk 5 min @ 2.5% incline at 2.5 mph

Pre Exhaustion
1a. Light Wide Grip Lat Pull — 2 x 20
1b. Face Pulls — 2 x 20
1c. Eccentric pull ups 2 x 3

Working Set 1
2a. Single Arm Split Stance Landmine Row — 3 x 20 each  
2b. Wide Grip EZ Bar Curl — 3 x 20

Working Set 2
3a. Two Handle Lat Pull (hold for count of 3) — 2 x 15
3b. DB ISO Curls — 2 x 15 each

Working Set 3
4a. DB Incline Rotational Bench Row — 2 x 20
4b. Preacher Curl — 2 x 20

Core/Bi
5a. Single Arm Cable Rope Curl — 2 x 20 each 
5b. Hanging Alternating Leg Raises 2 x 20

Pre Exhaustion
1a. Wide Grip Lat Pull — 2 x 20
1b. Face Pulls — 2 x 15
1c. Eccentric pull ups 2 x 3
***super light

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Face Pulls

- Jump to the top of a pull up
- Lower yourself down as slow as possible 
- Shake it out
- Jump back up

Eccentric Pull Up

Pre Exhaustion

Working Set 1
2a. Single Arm Split Stance Landmine Row — 3 x 20 each  
2b. Wide Grip EZ Bar Curl — 3 x 20

- Using Landmine, address bar to the side
- Split stance open to the bar according to side being worked 
- Keep chest over toes
- Pull to hip pocket

Single Arm Split Stance Landmine Row

- Wide grip
- Curl to collarbone/shoulder 
- Think about curling through pinky’s

Wide Grip EZ Bar Curl

Working Set 1

Working Set 2
3a. Two Handle Lat Pull Pause Reps (hold for count of 3) — 2 x 15 
3b. DB ISO Curls — 2 x 15 each

- Use two handle attachments for separation 
- Pull down and hold for 3 seconds

Two Handle Lat Pull Hold

- Hold dumbbells at 90°
- Descend one dumbbell while other holds then bring back to starting position 
- Alternate
- Only performing bottom half of rep

DB ISO Curl

Working Set 2

Working Set 3
4a. DB Incline Rotational Bench Row — 2 x 20
4b. Preacher Curl — 2 x 20

- Lay on bench with chest at top of bench
- Descend dumbbells and rotate your hands to face your thumbs 
- Pull back up to hip pockets and rotate dumbbells back to neutral grip position (hands essentially facing each other)

DB Incline Bench Rotational Row

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine Preacher Curl

Working Set 3

Core/Bi
5a. Single Arm Cable Rope Curl — 2 x 20 each 
5b. Hanging Alternating Leg Raises 2 x 20

- Use the rope attachment 
- Curl from down low to chest 
- Try not to move elbow through movement 
- Squeeze

Single Arm Rope Curl

- Hold yourself up on pull up bar or supported bar (with pads) 
- Crunch knees up to chest alternating each time

Hanging Alternating Leg Raise

Core/Bi

DELOAD Week 10 / Day 2 / 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 2 / 2.0

Community

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