7/12 Chest, Delts, Triceps [deload week- see notes]

Happy Wednesday! IMPORTANT: This is a programmed deload week. This means we are purposefully keeping the movement simple, cutting the volume, load, reps and taking this week for light movement and recovery. You may even choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to your body. We will head into a new split next week! You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. If you are feeling good and are not in need of a deload, feel free to perform the training day to your full intensity. Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here] Tap the ‘start now’ button to find the training day overview.