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  • Writer's pictureJohn Fadel

Monday Strength

Warm up

10 Air Squats

10 Pausing Glute Bridges

10 Empty Barbell Back Squats

5 Light Back Squats

*Keep hitting sets of 3-5 reps as you make your weight jumps. Hit your heavy set of 10 when feel you are at your goal 10 rep weight (roughly 75% of your 1RM).


Back squat building to a heavy set of 10.

15 minutes.

1-2 min rest between sets


AMRAP-as many reps as possible. EMOM.

3 Rounds For Total Reps:

1 Minute Jerk press option push

1 Minute 2 DB single leg step ups (stay proportionate) 5reps per side then switch.

1 Minute DB chest flys (option tricep close grip)

1 Minute BB Bulgarian split squats (activate posterior press off the back heel) go light if you’re Not use to the movement.

1 Minute Rest


Barbell: 95 / 65 Ib

DB's: 50/35

Picking the right weight for you.

This workout is tailored to you and what your needs and goals are. If you're looking for lean muscle mass lighter weight higher repetitions, to tone up. If you're looking for building muscle, and strength, more weight and lower repetitions.


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