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WEEK 5: FOCUS: BACK

LATTISIMUS DORSI + RHOMBIODS + SCAPULA 

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DAY 1

BACK

PERFORM 4 SETS OF 11 REPITITONS FOR EACH EXERCISE. (UNLESS OTHERWISE NOTED).

PULL UPS 1 X AMRAP (assist or unassisted)

LOW ROW

HIGH ROW

LAT PULLDOWN

RENEGADE ROW

BARBELL PENDLAY ROW

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DAY 2

LOWER BODY

PERFORM AS ONE GIANT CIRCUIT FOR 3 ROUNDS

ASSAULT BIKE 3 X :20 SECONDS

JUMPING LUNGES  3 X 12 EACH SIDE

SKIIERS 3 X 12 EACH SIDE

BANDED SPEED PUSH DOWNS  3 X 21

LYING LEG CURL 3 X 12

CALF RAISES  3 X 12

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DAY 3

CONDITIONING & HIIT

PERFORM 3 SETS OF 10 -12 REPEATIONS

CLOSE GRIP PUSHUPS

FLAT BARBELL BENCH PRESS

JM PRESS

DUMBBELL FLY

CABLE SCOOP LOW TO HIGH

DUMBBELL SKULLCRUSHER

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DAY 4

DEADLIFT - SQUAT - PULL

 

 

PERFORM 3 SETS OF 13 REPEATIONS

DUMBBELL SEATED OVERHEAD PRESS RPE 50%

WALL BALLS

LATERAL RAISES

BOX JUMPS

Z PRESS

SLAM BALL

LATERAL JUMPS

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DAY 5

UPPER BODY

PERFORM 3 SETS OF 13 REPEATIONS

POWER: POWER ROW

SEATED DB OVERHEAD PRESS

TRX REAR DELT FLY

MED BALL ALT DEPTH PUSH UP

1 ARM CABLE LATERAL RAISE

DUMBBELL HAMMER CURL

TRICEP CABLE CROSSOVER

1 ARM HIGH ROW

ABDOMINAL EXERCISE OPTIONS FOR THE WEEK:

1.Double Crunch with a Cross

2.Bicycle Crunches

3.Lateral Medicine Ball Blast on Decline Bench

4.Medicine Ball Knee Raise with Drop

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