dvsn men gym wear sportswear south africa men training shorts in gym

 WEEK 402023
Deload Week

9 – 15 October 2023


The DVSN Training Club programming is rooted in a holistic training philosophy that blends the best of two fitness worlds: traditional bodybuilding and functional fitness.

The DVSN Functional Bodybuilding approach is designed to optimize muscular size, strength, and endurance while fostering a balanced and functional physique.

This weeks focus is deload week.

 

 Monday: Upper Body Focus 

Monostructural Warm-up:

3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.

Warm-up Workout:

4 Rounds for Time

7 Ring Dip

7 Ring Row

7 Air Squats

Strength Training:

3×8 Bench Press

3×6 Bent Over Row

3×8 Weighted Dips

3×6 Dumbbell Row

4×10 DB Bicep Curl

4×10 Cable Triceps Extension

Metabolic Conditioning:

AMRAP 12

Row 10 Cal

10 Push Press [ M 70kg | F 52kg ]

10 Box Jump [ M 24in | F 20in ]

Cool-Down:

10 minutes of stretching. 

 

 Tuesday: Lower Body Focus 

Monostructural Warm-up:

3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.

Warm-up Workout:

3 Rounds for Time

10 Goblet Squat KB [ M 24kg | F 16kg ]

10 KB Swing [ M 24kg | F 16kg ]

Strength Training:

3×6 Back Squat

3×3 Deadlift

3×8 Walking Lunge

4×14 GHD

Metabolic Conditioning:

4 Rounds for Time

12 DB Snatch [ M 24kg | F 16kg ]

12 Burpees

Cool-Down:

10 minutes of stretching.

 

 Wednesday: Active Rest & Recovery 

Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.

 

 Thursday: Upper Body Focus 

Monostructural Warm-up:

3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.

Warm-up Workout:

4-8-12

Dumbbell Snatch [ M 24kg | F 16kg ]

Single Arm Overhead DB squat [ M 24kg | F 16kg ] 

Strength Training:

3×8 Seated DB Shoulder Press

3×6 Weighted Pull Up

3×8 Incline Bench

3×8 Ring Row 

4×10 Barbell Curl

4×12 Lateral Shoulder Raise

Metabolic Conditioning:

For Time

100 Double Unders

40 Hang Power

Clean [ M 52kg | F 34kg ]

100 Double Unders

Cool-Down:

10 minutes of stretching.

 

 Friday: Lower Body Focus 

Monostructural Warm-up:

3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.

Warm-up Workout:

3 Rounds for Time

5 Pistols each leg

7 KB Deadlifts [ M 24kg | F 16kg ]

Strength Training:

3×6 Front Squat

3×5 Stiff Leg Deadlift

3×8 Weighted Step Up

4×15 Toe to Bar

4×10 Cable Tricep Extension 

Metabolic Conditioning:

Maximum Calories in 10min

Assault AirBike

Cool-Down: 

10 minutes of stretching.

 

 Saturday: Active Rest & Recovery 

Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.

 

 Sunday:Active Rest & Recovery 

Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.

 

 Coach’s Notes 

  • Perform each movement with proper form and technique.
  • Start with a weight that challenges you but allows you to complete the prescribed number of repetitions with good form. Gradually increase the weight as you get stronger.
  • During Metabolic Conditioning pieces, aim to maintain an intensity that elevates your heart rate and challenges your aerobic capacity. 
  • Prioritize the warm-up before each workout to increase blood flow to the muscles and reduce the risk of injury. Similarly, cool down with mobility work and stretching to aid in recovery and maintain flexibility.
  • Listen to your body and adjust the intensity or duration of exercises as needed. Rest and recovery are crucial for preventing overtraining and optimizing performance.
deload week training in gym shorts