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  • Writer's pictureJohn Fadel

Thursday Strength

Warm up- as you enter the gym

:30 sec rig hang

10 Push-Ups

10 Empty Barbell Bench Press 

5 Reps @ Light Weight

3 Reps @ Moderate Weight

Bench Press

6 sets 6 reps

:30 sec inbetween each set.

-When you finish a set, check the time, wait for 30 seconds, and start the next set.

-The goal is to keep the same weight and maintain it for all six sets.

-The first few sets may seem easy, but with shorter rest times, you will reach your fatigue failure point in the later sets.

*5-10lbs more then the last week.

*If needed increase or decrease weight.



Building Muscle: Pick weights to find failure point before 35 seconds is up. Slow tempo, intrinsic movements.

Lean Muscle(cutting): Pick weights to find failure at the 35 second mark. Faster tempo movements.

  • 2 laps

  • First lap 3 sets

  • 2nd 2sets

  • 35:20

BB Sitting rig shoulder Press 95/65

DB Bulgarian split squats

KB Sumo upright row

DIPS matador/rings/box

DB SA hold Hollow core scissor kicks

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