SB911 Deload Week
General
Beginner
Machine strength
Plan Details
The SB911 Deload Week routine by JasonMatt is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Deload from heavy training
Routine detail
Mon
Upper Body Recovery
Est. 40 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Band Pull Aparts
3 Sets x 20 Reps
Dumbbell Seated Alternating Front Raise
2 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 8 Reps
Dumbell Clean and Press
2 Sets x 8 Reps
Cable Standing Curl
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Tue
Lower Body Recovery
Est. 35 min
8 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Underhand Band Pull Apart
3 Sets x 20 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Cossack Squat
3 Sets x 5 Reps
Push-up Pluses
3 Sets x 10 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 20 Reps
Sprinter Sit-up
3 Sets x 10,20,20 Reps
Fri
Full body recovery
Est. 43 min
10 exercises
Barbell Pushups
3 Sets x 10,20,20 Reps
Bulgarian Split Squat
3 Sets x 5 Reps
Band Pull Aparts
3 Sets x 10 Reps
Band Dislocates
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Prone Blackburns
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
RKC Plank
3 Sets x 8 Reps
