Week 20 - Deload

Day 1

back squat - 1x2 @ last weeks working weight

jumping back squat - 3x10 @25% of 1RM

dumbbell split squat - 2x12 (each leg)

seated leg extensions - 2x15

calf raises - 100 reps - partition as needed


Day 2

bench press - 1x2 @last weeks working weight

incline dumbbell bench press - 2x12

flat dumbbell flys - 1x15

20 rounds - 5 pull-ups, 10 push-ups, 15 squats


Day 3

deadlift - 1x2 @ last weeks working weight

5 rounds - 10 deadlifts @50% of 1RM ; 15 burpees over bar - 10 pull-ups - 3 minutes rest between rounds

banded hamstring curls - 3x15

barbell curls - 10-10-10-10-10