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Description

We are going to work out legs, chest and back. This is a get the week started kind of pump.


Exercises

Set 1: 5 rounds
Weights: Moderate
Front Barbell Squat Cross Arms
5 reps
Pull-Ups
Pull-Ups
Reps until failure

Set 2: 4 rounds
Push-Ups
Push-Ups
Reps until failure
Weights: Moderate
Cable Lat Pull Down
15 reps

Set 3: 4 rounds
Barbell Bench Press
Incline: Moderate
Barbell Bench Press
Reps until failure
Weights: Heavy
Close Grip Lat Pull Down
10 reps

Set 4: 4 rounds
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
15 reps
Pullovers on Ball
Weights: Moderate
Pullovers on Ball
20 reps

Set 5: 4 rounds
Barbell Lunges
Weights: Moderate
Barbell Lunges
12 reps
Barbell Stiff Legged Deadlift
Weights: Moderate
Barbell Stiff Legged Deadlift
12 reps

Set 6: 5 rounds
Burpees
Effort: Maximum
Burpees
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Explosive Mountain Climbers
Effort: Maximum
Explosive Mountain Climbers
30 seconds
Plyo Lunges
Effort: Maximum
Plyo Lunges
30 seconds
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
1 minute

Set 7: 2 rounds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Chest Stretch
Chest Stretch
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute
Quad Stretches
Quad Stretches
1 minute


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