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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 2 sets | 15 reps | 30s | -60% 1RM
-2/2 speed |
2. Seated Cable Row![]() | 2 sets | 15 reps | 30s | -60% 1RM
-2/2 speed |
3. Leg Curl (on stability ball) | 2 sets | 15 reps | 30s | -60% 1RM
-2/2 speed |
4. Close-Grip Bench Press![]() | 2 sets | 15 reps | 30s | -60% 1RM
-2/2 speed |
5. Abominal Hip Thrust | 2 sets | 15 reps | 30s | -60% 1RM
-2/2 speed |
6. Standing Dumbbell Upright Row | 2 sets | 15 reps | 30s | -60% 1RM
-2/2 speed |
7. Thigh Adductor![]() | 2 sets | 15 reps | 30s | -60% 1RM
-2/2 speed |
8. Barbell Deadlift | 2 sets | 15 reps | 30s | -60% 1RM
-2/2 speed |
9. Plank | 2 sets | 60s | 30s | -60% 1RM
-2/2 speed |
10. Side Crunch With Leg Lift | 2 sets | 15 reps | 30s | -60% 1RM
-2/2 speed
-each side |
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