Jason’s Deload Chest Workout
After two weeks of an intense push – pull – leg workout program, hitting everything twice a week with a decent amount of volume, I’m being forced to deload for a week or so. No matter how hardcore we think we are, our bodies can only take so much intensity and there are times when we need to back off from the gym. Taking a break, like several days off or even a week, is a good idea. I may take a couple days off from the gym this week as well. However, I prefer to still train, but with far less volume and intensity.
Deload Chest Workout
Bench Press: 4 sets x 4-8 reps
Incline Barbell Press: 4 sets x 8-10 reps
Cable Flyes: 4 sets x 12 reps
Let’s go over a few notes about deload workouts. As I stated earlier, deload workouts are usually with less intensity. This means I’m not going to complete muscle failure on any set. I will say that I did go semi-heavy on my first exercise though. That’s why some of the reps were lower. I would just push out a few reps then rack it on the heavy sets. I rested quite a bit between those sets.
You can also see that the volume is fairly low. I picked 3 basic chest exercises. I was going to only do 3 sets of each but decided to throw in 4. I basically just listened to my body. Another note is I’m only hitting each body part once this week whereas I was hitting everything twice a week in my prior workout program.
What triggered this is I’ve been feeling extremely tired lately. I’ve also been unmotivated and very worn down. So that told me I need to take some sort of break from the gym. I plan on sticking to deload workouts for at least a week, possibly 2, and I may take a few days off as well.
Train with Passion,