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Description

This is the second workout to alternate with workout A. 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
Barbell Bench Press
Weights: Light
Barbell Bench Press
8 reps
Rest
Rest
1 minute
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
6 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
5 reps
Rest
Rest
2 minutes

Set 5: 1 round
Barbell Deadlifts
Weights: Light
Barbell Deadlifts
8 reps
Rest
Rest
1 minute
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
6 reps
Rest
Rest
1 minute

Set 6: 3 rounds
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
5 reps
Rest
Rest
2 minutes


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