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WEEK OF WORKOUTS:
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00:00 IMPORTANT
3:00 LEG DAY
– mobility warm up
– 4 x 6 barbell 1 & 1/2 hip thrusts
– 3 x 8 barbell reverse lunges
– 3 x 6 3 second eccentric RDL
– 3 x 5 landmine squat to RDL
– 3 x 10 glute medius kickback
– cool down
7:17 PUSH DAY
– mobility warm up
– 3 x 6 seated neutral grip front press
– 4 x 8, 6, 4, 4 lateral raises
– 3 x 10 tricep pushdown – 12 cable front raise
– 3 x 10 single arm horizontal tricep extensions
– 3 x 6 single, single, double incline chest press
– cool down
12:08 REST DAYS
14:14 LEG DAY
– mobility warm up
– 4 x 8, 6, 4, 4 front squats
– 3 x 5 bulgarian split squat to RDL
– 3 x 8 3 second eccentric leg extension
– 3 x 8 rear foot elevated split squat
– 2 x 10 glute-dominant back extensions
– cool down
20:12 PULL DAY
– mobility warm up
– 4 x 8, 6, 5, 4 conventional deadlifts
– 3 x 8 single-arm bent over row
– 2 x incline 21’s
– 3 x 8 3 second eccentric lat pulldown
– 3 x 12 face pulls – 12 hammer bicep curl
– cool down
24:25 OUTRO
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