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Description

This program covers Back, biceps, and legs. Remember that pacing should be 2 seconds for contraction (concentric) and 2 seconds for negative (eccentric) movement. Be careful to use proper form so as not to stress the joints improperly. Each exercise should be performed so that fatigue of the muscle occurs within 8-12 reps. Weight may fluctuate as you progress through the rounds.


Exercises

Set 1: 2 rounds
Weights: Moderate
Cable Lat Pull Down
10 reps
Transition
Transition
1 minute
Seated Cable Row
10 reps
Transition
Transition
1 minute
Weights: Moderate
Dumbbell Shrug
10 reps
Transition
Transition
1 minute
Ball Back Extensions
Ball Back Extensions
15 reps
Transition
Transition
1 minute

Set 2: 2 rounds
Bicep Curls
Weights: Moderate
Bicep Curls
10 reps
Transition
Transition
1 minute
Alternating Hammer Curls
Alternating Hammer Curls
10 reps
Transition
Transition
1 minute
Chaturanga
Chaturanga
10 seconds
Transition
Transition
1 minute

Set 3: 1 round
Leg Press
Weights: Moderate
Leg Press
10 reps
Transition
Transition
1 minute
Weighted Wide Squats
Weighted Wide Squats
10 reps
Transition
Transition
1 minute
Dumbbell Lunges
Dumbbell Lunges
10 reps
Transition
Transition
1 minute
Weights: Moderate
Effort: Vigorous
Calf Raises
10 reps
Transition
Transition
1 minute


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