Heavy Weights

One (1) round of "lighter" warm up weights; no more than 25-35% of 1 rep max. Four (4) rounds of "heavier" weights; up to 85-90% of 1 rep max. Heavy weights; max reps of 5 (virtually to exhaustion) or increase weight.

Exercises

Set 1: 1 round

5 Barbell Back Loaded Squats

45 seconds

5 Weighted Pull-ups

45 seconds

5 Bench Press

45 seconds

5 Barbell Shoulder Press

45 seconds

Rest

4 minutes

Set 2: 4 rounds

5 Barbell Back Loaded Squats

45 seconds

5 Weighted Pull-ups

45 seconds

Rest

4 minutes

5 Bench Press

45 seconds

5 Barbell Shoulder Press

45 seconds

Rest

4 minutes

Set 3: 1 round

Decline Body and Leg Raises

1 minute

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