Deload Week / Day 1 🔥

Deload week aka week 5 aka the week you give your body a slight rest after pushing your weights to new highs and probably induced some soreness. A DELOAD week is meant to have your body work through the same movement patterns but with less volume and at a faster pace just to get the blood flowing, maybe break a small sweat, and give yourself more time for recovery. That said, here is your rule of thumb for DELOAD week: use a weight that is 40-60% of the max weight you used on each exercise from week 4b(whatever weight multiplied by .4-.6) and complete each exercise for 2 sets of 20. Have fun and enjoy the metaphorical break! 👇🏼👇🏼👇🏼 Warm Up — 5 min Backwards Walk High Intensity Engagement 1a. Worlds Greatest Stretch with 2 Push Up — 2 x 5 each 1b. Assault Bike — 2 x 10 sec on / 10 sec off (1 min. total) 1c. KB Swing — 2 x 15 Legs / Core 2a. Back Squat — 2 x 20 2b. Alternating Decline Sit Up Barbell Punch — 2 x 10 each Back / Triceps 3a. Underhand Barbell Row — 2 x 20 3b. Tricep Pushdown (triangle attachment) — 2 x 20 (squeeze for 2 sec) Shoulders / Biceps 4a. Overhead Press — 2 x 20 4b. Cable Bicep Curls — 2 x 20 Hamstrings / Chest / Core 5a. Single Leg Hamstring Curls — 2 x 20 each 5b. Beast Cable Chest Press — 2 x 20 each Delts / Core / Lats 6a. Cable Rear Delt Fly (squeeze for 2 sec)— 2 x 20 6b. High Plank Lat Pull — 2 x 20 each