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  • John Fadel

Thursday Strength

-2 sections

-4 moments per section combination of upper and lower body movements.

-400 reps

-50 reps per movement

4 min per movement

*more than 1min left +10reps

1 min rest

1 set each


Section 1

BB Back Squats 165/115 RpE8-9 don’t rush

DB seated curls 30-35/15-20

KB/DB single leg DL 25 per leg 45-50/30-35

LM kneeling press 90/35


Section 2 (move benches to the DB section)

BB bentover row 115/65

DB Bulgarian split squats 25 per leg 35/20-25

KB/DB upright Rows 55-60/35-40

LM Squat calf raise 105/65

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