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  • Writer's pictureJohn Fadel

Monday Strength

Back Squat

6 Sets:

Set 1: 12 Back Squats @ 50%

Set 2: 10 Back Squats @ 60%

Set 3: 8 Back Squats @ 67%

Set 4: 12 Back Squats @ 55%

Set 5: 10 Back Squats @ 65%

Set 6: 8 Back Squats @ 70%

Rest 1-2 Minutes Between Sets.

Alt between sets banded pull aparts/banded lat pull downs.


Goal 50 reps each

4min per movement

1min rest

4 movements (mix of upper and lower body)


BB OH lunge (option front rack) 95/65

DB curls sitting

DB/kb elevated sumo squats

LM standing press


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