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Week #10 Total Body Workout 1
STRENGTH CIRCUIT X 4 ROUNDS
1A: DB BENCH PRESS
ROUNDS: 4
• REPS: 5-6 RM
NOTE:Transitional rest only between all 3 exercises in this circuit.
1B: DB ROWS
ROUNDS: 4
• REPS: FAILURE (USE SAME WEIGHT FROM PREVIOUS EXERCISE)
NOTE:Transitional rest only between all 3 exercises in this circuit.
1C: DEADLIFT
ROUNDS: 4
• REPS: 5-6 RM
NOTE:Transitional rest only between all 3 exercises in this circuit.
• REST 90 TO 120 SECONDS BETWEEN COMPLETED STRENGTH CIRCUITS. COMPLETE 4 TOTAL ROUNDS OF THIS CIRCUIT BEFORE MOVING TO NEXT CIRCUIT.
SIZE CIRCUIT X 3 ROUNDS
2A: BARBELL OHP
ROUNDS: 3
• REPS: 12 RM
NOTE:Transitional rest only between all 3 exercises in this circuit.
2B: ALTERNATING REVERSE BARBELL LUNGES
ROUNDS: 3
• REPS: FAILURE (USE SAME WEIGHT FROM PREVIOUS EXERCISE)
NOTE:Transitional rest only between all 3 exercises in this circuit.
2C: DB SIDE LATERAL RAISES
ROUNDS: 3
• REPS: 12 RM
NOTE:Transitional rest only between all 3 exercises in this circuit.
• REST 60 TO 90 SECONDS BETWEEN COMPLETED SIZE CIRCUITS. COMPLETE 3 TOTAL ROUNDS OF THIS CIRCUIT BEFORE MOVING TO THE NEXT CIRCUIT.
• EXPLOSIVE RE-SPEED CIRCUIT X 2 ROUNDS
3: ASSISTED DIPS
ROUNDS: 2
• REPS: 8 EXPLOSIVE REPS
NOTE: Take 30 seconds rest between exercises in this circuit.
4: BANDED FACE PULLS
ROUNDS: 2
• REPS: 8 EXPLOSIVE REPS
NOTE: Take 30 seconds rest between exercises in this circuit.
5: KNEELING BAND HIP THRUSTS
ROUNDS: 2
• REPS: 8 EXPLOSIVE REPS
NOTE: Take 30 seconds rest between exercises in this circuit.
• REST 90 SECONDS BETWEEN COMPLETED EXPLOSIVE CIRCUITS. COMPLETE 2 TOTAL ROUNDS OF THIS CIRCUIT BEFORE MOVING TO THE NEXT CIRCUIT.
• SHACKLED BEAST ARMS CIRCUIT X 1 ROUND
NOTE:Complete 30 reps of each exercise in alternating failure fashion taking transitional rest only between exercises in this circuit. This circuit should be performed in "shackled" style, meaning once you start this circuit you are not to put the dumbbells down. If you should get to a point where you cannot perform reps due to fatigue you may utilize a rest-pause technique to complete your reps, however you must continue to hold the weights during this time.
6A: STANDING DB CURL
SETS: TBD
• REPS: 30 (USE 10 RM WEIGHT)
6B: FLOOR DB TRICEP EXTENSIONS
SETS: TBD
• REPS: 30 (USE SAME WEIGHT FROM PREVIOUS EXERCISE)
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1767 kcal
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Gord: 71,01g | Prot: 133,11g | Carbs: 153,53g.
Café da Manhã: Giant Eagle 1% Low Fat Milk, Kellogg's Special K Protein Cereal, Coffee with Cream and Sugar, Dunkin' Donuts Iced Coffee with Cream & Sugar, Dannon Two Good Vanilla Greek Yogurt. Almoço: Cooked Carrots, Baked Potato (Peel Eaten), Roast Beef. Jantar: Bubba Burger Grass Fed Burger, Fresh Express Iceberg Garden Lechuga Repollo. Lanches/Outros: GNC Wheybolic Natural Chocolate. mais...
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