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Description

Focusing on power ( speed × strength = power ) and hypertrophy


Exercises

Set 1: 5 rounds
Dumbbell Push Press
Weights: Heavy
Dumbbell Push Press
5 reps
Rest
Rest
1 minute

Set 2: 5 rounds
Weights: Heavy
Effort: Maximum
Partial Clean And Jerk
1 minute
Rest
Rest
1 minute

Set 3: 5 rounds
Weights: Heavy
Effort: Maximum
Barbell Highpulls
5 reps
Rest
Rest
1 minute

Set 4: 1 round
Barbell Shrugs
Weights: Heavy
Barbell Shrugs
5 reps
Rest
Rest
1 minute

Set 5: 5 rounds
Weights: Heavy
Effort: Maximum
Incline Front Raise
5 reps
Rest
Rest
1 minute
Weights: Heavy
Effort: Maximum
side Lateral Raises
5 reps
Rest
Rest
1 minute
Weights: Moderate
Effort: Maximum
Iron Cross
5 reps
Rest
Rest
1 minute

Set 6: 5 rounds
Weights: Heavy
Effort: Maximum
Close Grip Bench Press
5 reps
Rest
Rest
1 minute

Set 7: 5 rounds
Tricep Dips
Tricep Dips
5 reps
Rest
Rest
1 minute
Weights: Heavy
Effort: Maximum
Nose crushers
5 reps
Rest
Rest
1 minute

Set 8: 5 rounds
Weights: Heavy
Effort: Maximum
Cable Tricep Pressdowns
Reps until failure
Rest
Rest
1 minute


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