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  • Writer's pictureJohn Fadel

Thursday strength

Updated: Feb 9, 2023

2 sections

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

-50 reps per movement

-use the same equipment in both sections

4 min per movement

*more than 1min left +10reps

1 min rest

1 set each


Section 1

BB bench press 175-185/85-95#

DB Bulgarian split squats 30/20#

KB/DB SOH 50/35#

LM squats calf raise -half of body weight


Section 2

BB bench tricep extensions (sitting or lying down) 65/35#

BB Deadlifts 185/135#

KB/DB box step ups 50/35#

LM bentover rows 90/35#

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