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  • #23524
    ashley
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    Hey guys same set up for today’s workout and can be applied either of three ways, depending on where you wish to place more emphasis:

    3 x 3 first exercise

    4 x 4 second exercise

    5 x 5 third exercise

    or you could reverse this sequence

    or

    5 x 3 first exercise

    4 x 4 second exercise

    3 x 5 third exercise

    today was chest so:

    5 x 3 Incline Bench Press
    4 x 4 Flat Bench Press
    3 x 5 Weighted Dips

    so working on a 5 days a week schedule for for strength/power rather than size and strength endurance the set up would be

    Monday – Power Snacth from High Blocks, Power Clean form Mid Blocks, Dead Lift from floor

    Tuesday – Incline Bench Press, Flat Bench Press, Weighted Dips

    Wednesday – Front Squat, Safety Bar Squat, Cambered Bar Box Squat

    Thursday – Weighted Chins, Bent Over Row, Hammer Low Row

    Friday – Bradford Military Press Combo, Trap Bar Shoulder Press, Seated DB Shoulder Press,

    cheers, ash & luke

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