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    34,267

    Friday September 18, 2020 Back/Biceps Band...

    Friday September 18, 2020

    Back/Biceps

    Band Lat Pulldown
    2 Red Minis x25
    2 Monster Minis x25

    Pull-up
    BW 3x3, 1x4
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    7
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    551

    Since you can only workout 4 days a week I’d...

    Since you can only workout 4 days a week I’d highly recommend something with higher frequency as others have stated already. If you had time for 6 days a week and could recover then it would likely...
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    310
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    34,267

    Wednesday September 16, 2020 Lower Body...

    Wednesday September 16, 2020

    Lower Body (Deadlift Day)

    Deadlift
    *135 2x5
    *185x4
    *225x3
    *275x2
    *315x1 (add belt)
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    310
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    34,267

    Tuesday September 15, 2020 Light Bench Day ...

    Tuesday September 15, 2020

    Light Bench Day

    Rear Delt/Rotator Cuff work 50 reps

    Feet up Close Grip Bench Press
    *45x10
    *95x8
    *135x5
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    310
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    34,267

    Sunday September 13, 2020 Squat Day Squat...

    Sunday September 13, 2020

    Squat Day

    Squat
    *45x10
    *95x8
    *135x5
    *185x3
    *225x2 (add belt)
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    310
    Views
    34,267

    Saturday September 12, 2020 Bench Day...

    Saturday September 12, 2020

    Bench Day (Chest/Shoulders Focused)

    Warmup
    Rear Delt/Rotator Cuff Work 100 reps

    Pause Bench
    *45 3x10
    *95x8
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    310
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    34,267

    Wednesday September 9, 2020 Deadlift Day ...

    Wednesday September 9, 2020

    Deadlift Day

    Pause SSB Squat w/ Chain
    *61x5
    *61 + 42 lbs chain x5
    *111 + 42 lbs chain x3
    161 + 42 lbs chain 3x5
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    310
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    34,267

    Tuesday September 8, 2020 Light Bench Day ...

    Tuesday September 8, 2020

    Light Bench Day

    Warmup
    80 reps of rear delt and rotator cuff work

    Feet Up Pause Close Grip Bench
    *45x10
    *95x8
  • Replies
    310
    Views
    34,267

    Monday September 7, 2020 Extra...

    Monday September 7, 2020

    Extra Back/Biceps/Core workout

    Band pullaparts 50-60 total

    Neutral Grip Pull-up
    BW 3x5

    Deficit Barbell Row (using 25’s)
  • Replies
    310
    Views
    34,267

    Sunday September 6, 2020 Squat Day Squat...

    Sunday September 6, 2020

    Squat Day

    Squat (Beltless)
    *45x10
    *95x8
    *135x5
    *185x3
    *225x2
  • Replies
    310
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    34,267

    Saturday September 5, 2020 Bench Day Warmup...

    Saturday September 5, 2020

    Bench Day

    Warmup Circuit
    Rear Delt Raise 5’s x20
    Rotator Cuff 5‘s x20
    Lying Side Raise (Rotator Cuff) 5 x20

    Pause Bench Press
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    88
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    Nice work. How do the pin squats feel? I’ve...

    Nice work. How do the pin squats feel? I’ve thought about rotating those in before.
  • Replies
    310
    Views
    34,267

    Thursday September 3, 2020 Upper Body...

    Thursday September 3, 2020

    Upper Body Accessory Day

    Warmup (circuit)
    20 Rear Delt Raises w/ 5 lb plates
    20 Rotator Cuff Raises w/ 5 lb plates
    20 Band Pullaparts w/ Red Mini
    20 Overhead...
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    310
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    34,267

    Wednesday September 2, 2020 Lower Body...

    Wednesday September 2, 2020

    Lower Body (Deadlift Focused)

    Pause SSB Squat w/ chain
    *61 w/o chain x5
    *61 + 42 lbs in chain x3
    *111 + 42 lbs in chain x3
    151 + 42 lbs in chain 3x5 (felt great)
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    310
    Views
    34,267

    Tuesday September 1, 2020 Light Bench Day ...

    Tuesday September 1, 2020

    Light Bench Day

    Pause Feet Up Close Grip Bench
    *45x10
    *95x8
    *135x6
    *160x4
    *185x2
  • Replies
    310
    Views
    34,267

    Sunday August 30, 2020 Week 6 Day 2 Squat Day...

    Sunday August 30, 2020

    Week 6 Day 2
    Squat Day

    Warmup 2 rounds
    Unilateral Seated Leg Curl Monster Mini x20
    Unilateral Calf Raise BWx20

    Squat
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    310
    Views
    34,267

    Saturday August 29, 2020 Week 6 Day 1 Bench...

    Saturday August 29, 2020

    Week 6 Day 1
    Bench Day

    Band Pullaparts - 30 total

    Pause Bench
    *45x10
    *95x8
  • Replies
    310
    Views
    34,267

    Monday August 24, 2020 Week 5 Day 2 Squat...

    Monday August 24, 2020

    Week 5 Day 2
    Squat Day (Deload)

    Pause Squat
    *45x5
    *95x3
    *135x1
    185 3x5
  • Replies
    310
    Views
    34,267

    Sunday August 24, 2020 Week 5 Day 1 Bench Day...

    Sunday August 24, 2020

    Week 5 Day 1
    Bench Day (Deload)

    Flat DB Bench
    30’s x10
    50’s x8
    70’s x5
    85’s x3
  • Replies
    310
    Views
    34,267

    Friday August 21, 2020 Week 4 Day 4 (last...

    Friday August 21, 2020

    Week 4 Day 4 (last workout Beltless)
    Deadlift Day

    SSB Squat
    *61 2x5
    *111x5
    161 4x5
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