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7-5-3 wave like loading

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
54 minutes/day | 3 days/week | 3 weeks
Good for
Athletic Performance, Build Muscle, Gain Strength, Powerbuilding
Equipment
2 x Dumbbell, Barbell, Crossover Cable Machine, Flat Bench, Incline Bench, Machine, Pull up bar, Single Grip Handle Strap
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

I already posted 1 wave like program, but this that one was more strength builder, while this one is more toward functional hypertrophy and building some muscles, beside strength. Principle is simple, you will have two waves, 6 sets total, reps will go from 3-7. Exact order will be 7-5-3-7-5-3. After first wave your CNS will be on fire and you will be able to lift more weight in your second wave. So for example in the first wave you used 80 kg on first set of 7 reps, next time when you should do 7 reps add 1 kg , or so, that depends on your strength level. Tempo will be noted bellow exercises. Repeat cycle 3 times and add weight every week for all exercises. 

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Workout Overview


Day 1

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
6 sets, 7, 5, 3, 7, 5, 3 reps, (rest 240s)
30x0
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
2. Incline Dumbbell Press
3 - 4 sets, 8 - 10 reps, (rest 90s)
2110
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Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
3. Cable Standing Fly
2 - 3 sets, 15 - 20 reps, (rest 60s)
2010
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Day 2

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Barbell Sumo Deadlift demonstrationPlay Barbell Sumo Deadlift demonstration
1. Barbell Sumo Deadlift
6 sets, 7, 5, 3, 7, 5, 3 reps, (rest 240s)
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Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
2. Dumbbell Bulgarian Split Squat
3 - 4 sets, 8 - 10 reps, (rest 120s)
3110
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One Leg 45 Degree Leg Press▶
3. One Leg 45 Degree Leg Press
2 - 3 sets, 12 - 15 reps, (rest 60s)
2110
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Day 4

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Close Grip Pull Up demonstrationPlay Close Grip Pull Up demonstration
1. Close Grip Pull Up
6 sets, 7, 5, 3, 7, 5, 3 reps, (rest 240s)
30x0 Attach the weight on your belt, or hold it between your legs to be able to complete required number of reps.
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Incline Bench Barbell Row demonstrationPlay Incline Bench Barbell Row demonstration
2. Incline Bench Barbell Row
3 - 4 sets, 8 - 10 reps, (rest 90s)
41x0
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Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
3. Straight-Arm Pulldown
2 - 3 sets, 15 - 20 reps, (rest 60s)
20x0
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Date Created: 12/13/2018, EST


Last Updated: 7/12/2021, EDT

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