Test X part 2 Deload

DOWNLOADS/VIEWS: 0/285

RATING: 0 (FROM 0 JEFIT MEMBERS)

0 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

A Deload is a period of time in which you reduce your load in the gym by lifting lighter weights and lowering your training volume. Deloads are usually a week and helps recovery before beginning another period of harder training with heavier loading.
This is a four part exercise plan part one consist of 4 weeks training.
Deload week.
Day 1. Dumbbell bicep curl and Tricep extension are supersets. Also Russian twist and twist crunch are supersets.
Day 2. Shoulder shrug and lateral raise are supersets
Day 3. Barbell reverse curl and reverse skull crusher are a superset. Also sit ups and leg raises are a superset.

Monday
Wednesday
Friday

Day 1 Week 5 Deloading 8 exercises, 1 hr 22 mins

Barbell Deep Squat	6x8 reps	rest: 120s
Barbell Romanian Deadlift	2x8 reps	rest: 120s
Barbell Bench Press	6x8 reps	rest: 120s
Barbell Bent-Over Row	2x8 reps	rest: 120s
Dumbbell Bicep Curl	2x8 reps	rest: 120s
EZ Bar Tricep Extension	2x8 reps	rest: 120s
Weight Plate Russian Twist	3x8 reps	rest: 120s
Bench Rotational Crunch	3x8 reps	rest: 120s

Day 2 Week 5 Deload 7 exercises, 1 hr 24 mins

Barbell Military Press	4x8 reps	rest: 120s
Pull-Up	4x8 reps	rest: 120s
Weighted Tricep Dip	4x8 reps	rest: 120s
Barbell Bent-Over Row (Reverse Grip)	4x8 reps	rest: 120s
Barbell Shrug	4x8 reps	rest: 120s
Dumbbell Lateral Raise	4x8 reps	rest: 120s
Machine Seated Calf Raise	4x8 reps	rest: 120s

Day 3 Week 5 Deload 8 exercises, 1 hr 33 mins

Barbell Side Split Squat	4x8 reps	rest: 120s
Barbell Deadlift	4x8 reps	rest: 120s
Barbell Incline Bench Press	4x8 reps	rest: 120s
Chin-Up	4x8 reps	rest: 120s
Barbell Reverse Curl	4x8 reps	rest: 120s
Barbell Skull Crusher (Reverse Grip)	4x8 reps	rest: 120s
Sit-Up	3x8 reps	rest: 60s
Leg Raise	4x8 reps	rest: 120s