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  • Writer's pictureJohn Fadel

Thursday Strength

Timer 11. 40:20 3 sets 2 laps

curcuit moving to one movement to the next

upper body and lower body movements.


*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.


  1. Rig Back Squats RPE 8-9

  2. DB chest flys 35/20

  3. DB Sissy squats 70/50 all double DB front rack - you will need the heavy weight for rows.

  4. Gorilla Rows w/KB or DB with DB’s use 45lb plate for base. 70/40

  5. Fire hydrants w/bands

  6. Rip 60 tricep extensions


Gorilla rows


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