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  • Writer's pictureJohn Fadel

Saturday Pump

3sections

3 movements per section

3 laps per section

Mix of upper & lower body movements with a cardio or core finisher.

Timer #8 40:20

Lap 1-2 sets overload the muscle (strength)

Lap 2&3-1 set (burnout/high reps muscle endurance)


BB- 95/65 115/75#

DB-50/35#


-BB Deadlifts

-DB push press

-BB push-ups


-BB snatches/hang cleans

-DB single leg DL

-plank toe tap outs



-BB front squats

-DB curls (single DB or Double)

- DU or singles

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