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Perform all 10 sets of incline bench press before moving on to your 10 sets of underhand rows.
INCLINE BENCH PRESS (DB OR BB)
REPS: 10
• SETS: 10
Use 60% of your 1RM to start your 10x10. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. You may have to drop the weight to do so. Rest exactly 60 seconds between sets.
UNDERHAND BARBELL ROWS
REPS: 5
• SETS: 10
Use your 8RM or 75% of your 1RM to start your 10x5. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. Rest exactly 60 seconds between sets.
PRO-PAIN FINISHERS
CHEST PRO-PAIN FINISHER
REPS: PUSHUPS TO FAILURE ==> 2X MAX PUSHUPS
• TIME: WITHIN 4 MINUTES 30 SECONDS!
Perform a set of pushups to failure. As soon as you are finished, start the clock. You have 4 minutes and 30 seconds to complete twice the number of pushups you did in that first set.
BACK PRO-PAIN FINISHER
REPS: INVERTED ROWS TO FAILURE ==> 2X MAX INVERTED ROWS
• TIME: WITHIN 4 MINUTES 30 SECONDS!
Perform a set of inverted rows to failure. As soon as you are finished, start the clock. You have 4 minutes and 30 seconds to complete twice the number of inverted rows you did in that first set.
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2228 kcal
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Gord: 95,63g | Prot: 116,83g | Carbs: 231,92g.
Café da Manhã: Giant Eagle 1% Low Fat Milk, Dunkin' Donuts Iced Coffee with Cream & Sugar, Kellogg's Special K Protein Honey Almond Ancient Grains, Coffee with Cream and Sugar, Dannon Two Good Vanilla Greek Yogurt. Almoço: Great Value Hot Dog Buns, Hebrew National Beef Franks. Jantar: Dino's The Greek Place Original Greek Salad Dressing, 14" Pepperoni Pizza. Lanches/Outros: GNC Wheybolic Natural Chocolate. mais...
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