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Description

A comprehensive, pump-tastic, body-blasting back, lower body, and biceps workout. Get after it!


Exercises

Set 1: 1 round
Rowing
Resistance: Moderate
Rowing
8 minutes
Rest
Rest
1 minute

Set 2: 4 rounds
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
10 reps
Rest
Rest
1 minute

Set 3: 4 rounds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
10 reps
Rest
Rest
20 seconds
Calf Raises
Calf Raises
12 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Pendlay Row
Weights: Heavy
Pendlay Row
12 reps
Rest
Rest
20 seconds
Barbell Reverse Grip Row
Weights: Heavy
Barbell Reverse Grip Row
12 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Leg Press
Weights: Heavy
Leg Press
15 reps
Rest
Rest
1 minute

Set 6: 2 rounds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
12 reps
Rest
Rest
20 seconds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
12 reps
Rest
Rest
10 seconds
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
12 reps
Rest
Rest
1 minute

Set 7: 3 rounds
Barbell Lunges
Barbell Lunges
12 reps
Rest
Rest
20 seconds
Barbell Lunges
Barbell Lunges
12 reps
Rest
Rest
20 seconds
Incline Dumbbel Curl
Incline Dumbbel Curl
12 reps
Rest
Rest
1 minute

Set 8: 2 rounds
Pull-Ups
Pull-Ups
12 reps
Rest
Rest
20 seconds
Chin Ups
Chin Ups
12 reps
Rest
Rest
20 seconds
Side Lunges
Side Lunges
12 reps
Rest
Rest
1 minute

Set 9: 2 rounds
Left Leg Front Step Up
Left Leg Front Step Up
15 reps
Rest
Rest
20 seconds
Right Leg Front Step Up
Right Leg Front Step Up
15 reps
Rest
Rest
20 seconds
Barbell Hip Thrusts
Barbell Hip Thrusts
15 reps
Rest
Rest
1 minute

Set 10: 1 round
Hyperextensions - Back Extensions
Hyperextensions - Back Extensions
Reps until failure


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