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QUADS PROPAIN FINISHER Max Prisoner Jump Squats to Failure => Complete 2x that number within 4 minutes 30 seconds! Start the clock running as soon as you complete the last rep of your first set. Perform all 10 sets of squats before moving onto to your 10 sets of deadlifts. TUESDAY XV-10: QUADS / HAMSTRINGS COMPLETE ALL SETS OF SQUATS BEFORE MOVING ONTO DEADLIFTS Barbell Squats - 10 x 10 (Use 60% of your 1RM) Deadlifts - 10 x 5 (Use your 8RM / 75% of your 1RM) NOTE: Your rest is strictly 1 minute within sets of a “10-by”. Start the clock running as soon as you complete the last rep of your first set. CHEST PROPAIN FINISHER Max Pushups to Failure => Complete 2x that number within 4 minutes 30 seconds! Start the clock running as soon as you complete the last rep of your first set.īACK PROPAIN FINISHER Max Inverted Rows to Failure (Beginner - Feet Flat) => Complete 2x that number within 4 minutes 30 seconds. Perform all 10 sets of incline bench press before moving onto to your 10 sets of underhand rows.
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WEEK 1 MAX SIZE: IGNITION PHASE MONDAY XV-10: CHEST / BACK COMPLETE ALL SETS OF PRESSES BEFORE MOVING ONTO ROWS Incline Bench Press (DB or BB) - 10 x 10 (Use 60% of your 1RM) Underhand Barbell Rows - 10 x 5 (Use your 8RM / 75% of your 1RM) NOTE: Your rest is strictly 1 minute within sets of a “10-by”.
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