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Tuesday 12/18
D/E Upper Main: Bench Press 45% + 20% chains 9x3 Alt Grip Top Set: Close Grip Bench Press Top Set x 8 (Start at 50% increasing 5# each week) Accessory: 8RM Barbell JM Press Abs:Banded Reverse Crunch 3x15 Superset Louie Push-ups 3x12 Thursday 12/20 M/E Lower Main:2 RM 1" Deficit DL (Reset/ No TNG) Accessory: Front Rack KB Box Step Ups 4x8/leg Abs: Standing Pallof Press 3x8 Superset 3x5 Standing Pallof Rotations 3x5 Finisher: 100 Banded Good Mornings Saturday 12/22 M/E Upper Main:1 RM Wide Grip BP Drop Set: Max Reps at 70% of Today's Max Accessory: Dips 3x8 reps Abs:Weighted Plank 3x1 min Finisher: Lying Reverse DB Flys 4x25 Homework: Weighted Pull-ups 3x Max Reps @40% of 1RM
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Tuesday 12/11
M/E Lower Main: 1 RM Back Squat w/ Reverse Bands Accessory: Bul. Split Squats 4x8/leg Abs: Hollow Holds 4x :45 (scale up to weighted) Finisher: Banded Leg Extensions 4x20 Thursday 12/13 M/E Upper Main: 1 RP Wide Grip Floor Press Drop Set: Max Reps at 70% Abs:Weighted Russian Twists 4x15 Superset: 4x15 Flutter Kicks Finisher: Flat Banded Pull Aparts 4x15 (Heavy Band) Saturday 12/15 D/E Lower Main:Back SQ 55% + 25% Bands 12x2 Accessory 1: Top Set hit 8 reps 10# More than last weeks Weight (if starting out use 60%) Accessory 2: Reverse 1" Deficit Lunges 3x8/leg Abs: Weighted Decline (GHD) Situps 8RM |
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