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  • Writer's pictureJohn Fadel

Monday Strength


Back squats

6x5 70-80% of 1RM

in-between each set 10 curls and press 30/20#

Rig 15min - running timer


switch bars for bent over rows.

circuit 45:20 *top timer in strength


Upper body:Back and Biceps

Lower body: Quads

3 laps 2sets 2laps 1set 1 lap

  1. BB Bentover Rows #95/65-115/75-135/95

  2. DB box Step overs 50/35#

  3. DB Close grip chest press (find failure)

  4. Plate OH sit up press

  5. DB bench pull back overs- laying down arms extended over head


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