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Saturday 06.17.2017

Jun
20
2017
by : PakdheBudi Kayamara. Posted in : Post

Go see the movie.

Weightlifting

A) BS: 3×5 @85% of BS

B) CJ: 60/5, 70/4, 80/3, 85/2, 90/2, 85/2*3

C) Clean Pull: 85/4, 90/3, 95/2*3

D) Abs of choice: 3×10

Hypertrophy NEW CYCLE

6 reps is too few, 20 is too many; ideally MINIMUM 7 reps, max 19

A) Wide Grip Pullups: 3 sets of 3/fail @10RM-10%

B) Single Arm DB Row: 3 sets of 3/fail @10RM-10%

C) DB Lateral Raises: 3 sets of 3/fail @10RM-10%

D) Hammer Curls: 4 sets of 3/fail @10RM-10%

E) Sumo Squat: 2 sets of 3/fail @10RM-10%

F) Close Grip Pushups: 2 sets of 3/fail @10RM-10%

G) GH Raises: 2 sets of 3/fail @10RM-10%

H) OPTIONAL: Abs of choice: 3 sets of 3/fail @10RM-10%


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