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  • John Fadel

Monday Strength

Timer 11. 40:20 3 sets 2 laps

*Fatigue to failure point on each set.

Goals:

Lean Muscle Mass: Adjust weights find failure close to the end of each set.

Building Muscle: Adjust weight to find failure about HALF way point of each set. Rest then finish off the set.

-Paired stations, lower body paired with and upper body in each station.

3 stations

-Rig-Back squat - RPE 8 (rate perceived exertion 1-10scale)

-DB Sitting Back Flys 30/15

-elevated banded abductors

-BB front raises (naked Barbells) 15’s 35’s 45’s

-KB/DB sissy squats (elevate heels on 25lb plate) 70/50

-KB/DB Single Arm thrusters 50/35

videos

SA thrusters



BB front raise


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