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Description

Ideal for building strength and muscle without having to go to the gym six days a week. Lift heavy, be heavy. Starting with a low weight and high reps, increase the weight on the barbell with every set, but decrease the amount of reps. The first two sets should get you warmed up, and the last three sets are your working weight. Take it slow, warm up properly and stretch afterword and progress can be made to your strength and muscle. Always be safe and use a spotter when you can for the squat and press when it gets heavy.


Exercises

Set 1: 1 round
Barbell Squats
Weights: Light
Barbell Squats
8 reps
Rest
Rest
1 minute
Barbell Squats
Weights: Moderate
Barbell Squats
6 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Barbell Squats
Weights: Heavy
Barbell Squats
5 reps
Rest
Rest
2 minutes

Set 3: 1 round
Split Stance Barbell Chest Press
Weights: Light
Split Stance Barbell Chest Press
8 reps
Rest
Rest
1 minute
Split Stance Barbell Chest Press
Weights: Moderate
Split Stance Barbell Chest Press
6 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Split Stance Barbell Chest Press
Weights: Heavy
Split Stance Barbell Chest Press
5 reps
Rest
Rest
2 minutes

Set 5: 1 round
Barbell Bent-Over Rows
Weights: Light
Barbell Bent-Over Rows
8 reps
Rest
Rest
1 minute
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
6 reps
Rest
Rest
1 minute

Set 6: 3 rounds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
5 reps
Rest
Rest
2 minutes


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