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Monday - Total body workout 1
1: DEADLIFT
SETS: 4
Weight Selection Progression
* SET 1: 4 Reps x 240
* SET 2: 8 Reps x 215
* SET 3: 16 Reps x 180
* SET 4: 2 MINUTE AMRAP WITH 4 RM - 8 reps x 240 within 2 minutes
2: CLOSE GRIP BENCH PRESS
SETS: 4
Weight Selection Progression
* SET 1: 4 Reps x 130
* SET 2: 8 Reps x 125
* SET 3: 16 Reps x 110
* SET 4: 2 MINUTE AMRAP WITH 4 RM - 9 reps x 130 within 2 minutes
3: UNDERHAND BARBELL ROWS
SETS: 4
Weight Selection Progression
* SET 1: 4 Reps x 160
* SET 2: 8 Reps x 150
* SET 3: 16 Reps x 130
* SET 4: 2 MINUTE AMRAP WITH 4 RM - 24 reps x 160 within 2 minutes
4: DB OR BARBELL THRUSTER
SETS: 3
REPS: SLOWDOWN (USE 10-15 RM)
Set 1: 12 Reps x 30
Set 2: 10 Reps x 30
Set 3: 7 Reps x 30
This exercise is meant to be explosive so rather than taking this exercise to failure you will be training until you experience a noticeable slowdown in your rep speed. Once your reps are no longer explosive, stop the set! Your rest time is twice as long as it takes you to complete your set as you should be taking a 2 to 1 rest to work time ratio.
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1611 kcal
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Gord: 39,78g | Prot: 110,73g | Carbs: 213,72g.
Café da Manhã: Dannon Two Good Vanilla Greek Yogurt, Dunkin' Donuts Iced Coffee with Cream & Sugar, Coffee with Cream and Sugar, Kellogg's Special K Protein Cereal. Almoço: Fazoli's Chicken Parmesan Sandwich. Jantar: Harris Teeter Blueberries, Kraft Natural Shredded 2% Milk Reduced Fat Mozzarella Cheese, Chicken Breast, Fresh Express Iceberg Garden Lechuga Repollo. mais...
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