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8 Week Intermediate Strength Block

By Myworkouts

Experience
Intermediate (2-3 years)
Time
37 minutes/day | 4 days/week | 8 weeks
Good for
Gain Strength, Powerlifting
Equipment
Bodyweight, Barbell, Squat Rack, Exercise Ball, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Flat Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Rope Cable Machine, 2 x Dumbbell, Tricep Press Down Bar (V-Shaped) Attachment, Pull up bar, Box, Incline Bench
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description


Back (Lower), Glutes, Quads, Traps, Hamstrings, Hip Flexors, Abs, Shoulders

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Bird Dog
3 sets, 5 reps, (rest 60s)
McGIll's
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Back Squat
4 sets, 5 reps, (rest 60s)
75.0% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
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Crossed-Arm Barbell Front Squat
3 sets, 6 reps, (rest 60s)
35% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Paused Deadlift
4 sets, 2 reps, (rest 60s)
2 secs 65% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
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Stir the Pot on Exercise Ball
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Face Pull
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Chest, Triceps, Lats

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Barbell Bench Press
4 sets, 5 reps, (rest 60s)
Touch and Go 77.5% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Close-Grip Bench Press
3 sets, 6 reps, (rest 60s)
60.0% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
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Lat Pulldown
3 sets, 10 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Cable Row
3 sets, 10 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Rope Tricep Extension
3 sets, 10 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Back (Lower), Glutes, Quads, Hamstrings, Abs

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Bird Dog
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Pin Squats
3 sets, 3 reps, (rest 60s)
*in the hole 60.0% of 1RM or RPE 6
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Deadlift
4 sets, 3 reps, (rest 60s)
80.0% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Romanian Deadlift
3 sets, 6 reps, (rest 60s)
50.0% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
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Stir the Pot on Exercise Ball
3 sets, 10 reps, (rest 60s)
Mc Gill's
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Chest, Shoulders, Lats, Triceps

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Barbell Bench Press
5 sets, 3 reps, (rest 60s)
80.0% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Dumbbell Shoulder Press
3 sets, 5 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Underhand-Grip Lat Pulldown
3 sets, 8 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Cable Row
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Cable Triceps Pressdown
3 sets, 8 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Date Created: Fri Oct 15 2021 20:08:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:08:01 GMT+0000 (Coordinated Universal Time)

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