Monday

General warmup a. Squat: i x 20 rest pause reps, very hard training b. Parallel bar dip: 3 x 6 one-and-a-half reps, four minutes rest between sets, very hard training c. Pulldown: 6 x 6 cumulative-fatigue with a contraction squeeze on each rep d. Calf work: 6 x 10 cumulative-fatigue with a contraction squeeze on each rep e. Back extension: i x maximum reps, 5/5 cadence f. Crunch situp: 2 x 10-12, 3/3 cadence with a contraction squeeze on each rep g. ^ick-bar holds, inside a power rack: hold for 60 seconds, one minute rest, hold the same resistance for 30 seconds

Cool down

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