Food and Fitness DUP Upper/Lower Routine- not for the faint of heart
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ExerciseSetsRep RangeWeight S1Weight S2Weight S3Weight S4Weight S5Weight S6
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Bench pressstrength3585-95%
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/ BB rowhyp/end31550-65%
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DB lateral raise36
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/ Chin up36
6
Concentration curl
36
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/EZ bar tri extension
36
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ExerciseSetsRep RangeWeight S1Weight S2Weight S3Weight S4Weight S5Weight S 6
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Vertical leap33
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Power cleanpower53x
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Front squatsstrength3565-75%
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Sprints3 to 5short distance
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Ab wheel310
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/ wrist roller31
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ExerciseSetsRep RangeWeight S1Weight S2Weight S3Weight S4Weight S5Weight S6
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DB chest presshyp/end31550-65%
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/ T-bar rowhypertrophy31065-75%
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BB OHP38
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/ Pull up38
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Hammer curl38
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/French press38
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ExerciseSetsRep RangeWeight S1Weight S2Weight S3Weight S4Weight S5Weight S 6
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Split jumps33
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Step upshyp/end31550-65%
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Deadliftstrength3585-95%
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Sprints3 to 5long distance
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Hanging leg raise
310
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/ Torsion gripper
310
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ExerciseSetsRep RangeWeight S1Weight S2Weight S3Weight S4Weight S5Weight S6
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Incline bench press
hypertrophy31065-75%
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/ BB row supinated
strength3585-95%
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DB upright row310
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/ Neutral grip chin up
310
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Incline curls310
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/Triceps pressdown
310
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ExerciseSetsRep RangeWeight S1Weight S2Weight S3Weight S4Weight S5Weight S 6
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Power jumps33
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Low bar squatshypertrophy31065-75%
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RDL w shrughypertrophy3865-75%
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Sprints3 to 5
medium distance
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Sit ups310
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/ Sledge hammer
310
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