COMPLETE < 1 HOUR 𝗕𝗔𝗖𝗞 𝗪𝗢𝗥𝗞𝗢𝗨𝗧

(~10 second demo video, set count, rep range, rest time, and RIR is provided for each exercise)

This will work GREAT for BOTH Men & Women!!!
Exercise 1: Wide Grip Lat Pull-Down

1 Warm Up Set @ 10-12 Reps (5+ RIR)

2 Minutes Rest

1 Warm Up Set @ 6-8 Reps (5+ RIR)

2 Minutes Rest

1st 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

2nd 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

Here are the 11 things I push ALL of my 1:1 clients to do to help them lose fat & build muscle 👇🏻👇🏻👇🏻

𝗧𝗮𝗸𝗶𝗻𝗴 𝘁𝗵𝗲𝘀𝗲 𝟭𝟭 𝘀𝘁𝗲𝗽𝘀 𝘄𝗶𝗹𝗹 𝗮𝗹𝗹 𝗯𝘂𝘁 𝗚𝗨𝗔𝗥𝗔𝗡𝗧𝗘𝗘 𝘆𝗼𝘂 𝗯𝘂𝗶𝗹𝗱 𝘆𝗼𝘂𝗿 𝗕𝗘𝗦𝗧 𝗕𝗢𝗗𝗬 𝗘𝗩𝗘𝗥!

(Bookmark this for later!)


1. Resistance train 3-5x per week

The stimulus proper resistance training provides is what ultimately drives muscle growth & retention.

If you have ANY plans to lose fat & build muscle, you’d better be resistance training in SOME capacity!

This workout will ACTUALLY get you 𝗛𝗨𝗚𝗘 𝗔𝗥𝗠𝗦:

(~10 second demo video, set count, rep range, rest time, and RIR is provided for each exercise)

12 Total Sets / < 60 Minutes

https://twitter.com/dsecretsoflife/status/1913624907226763437

Exercise 1: Dip Machine

1 Warm Up Set @ 10-12 Reps (5+ RIR)

2 Minutes Rest

1 Warm Up Set @ 6-8 Reps (5+ RIR)

2 Minutes Rest

1st 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

2nd 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

If I was only allowed to use 10 EXERCISES with all my 1:1 clients at any given time, here would be the 10 I’d choose:

THESE EXERCISES WILL BE RESPONSIBLE FOR 90+% OF YOUR GAINS!!!

(~10 second demo video provided for each exercise)

Bookmark this for later! 🔖

https://twitter.com/stefantmd/status/1913984134122463259

Exercise 1: Leg Extensions

These 8 exercises are the BEST Chest exercises known to man:

LIST & DEMO VIDEOS 👇🏻👇🏻👇🏻

https://twitter.com/crbzyy/status/1909624562410541137

Exercise # 1: Sternal Pecs Machine Press

Are you struggling with HUNGER while cutting for summer?

Here’s a list of 8 tips to help you out:

Bookmark this for later 🔖 🔖 🔖
Tip # 1 — Spread your feedings evenly throughout the day

There is nothing worse than eating 75% of your daily calorie allotment by 1 PM and having to stave off hunger for the next 10 hours of awake time.

Eat some in the morning…

Eat some in the afternoon…

Eat some in the evening.

Simple as 🤝

With summer approaching, here are my 𝗙𝗜𝗩𝗘 𝗞𝗘𝗬𝗦 𝗧𝗢 𝗠𝗔𝗫𝗜𝗠𝗜𝗭𝗜𝗡𝗚 𝗙𝗔𝗧 𝗟𝗢𝗦𝗦 𝗔𝗡𝗗 𝗠𝗨𝗦𝗖𝗟𝗘 𝗥𝗘𝗧𝗘𝗡𝗧𝗜𝗢𝗡 𝗪𝗛𝗜𝗟𝗘 𝗖𝗨𝗧𝗧𝗜𝗡𝗚:

🧵👇🏻


1️⃣ The Appropriate ROL (Rate Of Loss)

If you’re losing more than ~1% of your total bodyweight per week, you’re probably putting yourself at increased risk of muscle loss.

If you’re losing less than .5% of your total bodyweight per week, you’re probably retaining muscle as well as you can in a deficit but you’re doing so at a cost: wasting a ton of time.

The ideal ROL is probably somewhere in the .5-1% of total bodyweight lost per week range making .75% a really good middle ground 👍🏻💪🏻

This workout will get you 𝗝𝗔𝗖𝗞𝗘𝗗 𝗔𝗥𝗠𝗦:

(~10 second demo video, set count, rep range, rest time, and RIR is provided for each exercise)

12 Total Sets / < 60 Minutes
Exercise 1: Dip Machine

1 Warm Up Set @ 10-12 Reps (5+ RIR)

2 Minutes Rest

1 Warm Up Set @ 6-8 Reps (5+ RIR)

2 Minutes Rest

1st 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

2nd 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

If you work out FIRST THING in the morning and you want to get the most out of your training, read this:

🧵👇🏻


The first step you should take to help maximize your training performance will need to take place the day PRIOR to your training session…

What does this mean?

👇🏻👇🏻👇🏻

If you’re trying to build your Biceps/Triceps, there are 6 exercises that VERY CLEARLY stand above the rest…

Here they are:

(~10 second demo video/set count/rep range/RIR prescription included for EVERY exercise)
Exercise 1: Dip Machine

𝗜𝗱𝗲𝗮𝗹 𝗥𝗲𝗽 𝗥𝗮𝗻𝗴𝗲: 5-10
𝗜𝗱𝗲𝗮𝗹 𝗥𝗜𝗥: ~1
𝗜𝗱𝗲𝗮𝗹 𝗦𝗲𝘁 𝗖𝗼𝘂𝗻𝘁: 2-3 if hitting Triceps 2x per week / 1-2 if hitting Triceps 3x per week

The BEST 2 𝗟𝗼𝘄𝗲𝗿 𝗕𝗼𝗱𝘆 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 you could ever dream up:

(~10 second demo video, the set count, the rep range, the rest time, and the RIR is provided for each exercise)

Perform these workouts in A/B fashion every ~4th day for COMPLETE Lower Body development!!!
Exercise 1: Leg Extensions

1 Warm Up Set @ 10-12 Reps (5+ RIR)

2 Minutes Rest

1 Warm Up Set @ 6-8 Reps (5+ RIR)

2 Minutes Rest

1st 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

2nd 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10+ Reps (~1 RIR)

3 Minutes Rest

The 13 best DUMBBELL ONLY exercises for muscle growth:

(~10 second demo video included for EVERY exercise)

Bookmark this for later!
Exercise # 1: Dumbbell RDLs

If someone was JUST STARTING their fitness journey and they had no clue where to begin, I’d tell them to do THESE 11 THINGS:

𝗜𝗺𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝗶𝗻𝗴 𝘁𝗵𝗲𝘀𝗲 𝘁𝗶𝗽𝘀 𝘄𝗶𝗹𝗹 𝗮𝗹𝗹 𝗯𝘂𝘁 𝗴𝘂𝗮𝗿𝗮𝗻𝘁𝗲𝗲 𝘆𝗼𝘂 𝗮𝗰𝗵𝗶𝗲𝘃𝗲 𝘆𝗼𝘂𝗿 𝗯𝗲𝘀𝘁 𝗯𝗼𝗱𝘆 𝗲𝘃𝗲𝗿 𝗶𝗻 𝗱𝘂𝗲 𝘁𝗶𝗺𝗲 💪🏻 1. Resistance train 3-5x per week

The stimulus proper resistance training provides is what ultimately drives muscle growth & retention.

If you have ANY plans to lose fat & build muscle, you’d better be resistance training in SOME capacity!

You only NEED 2-3 exercises per muscle group to build your physique FULLY & COMPLETELY

Here are they are:

(Videos for Chest, Back, Shoulders, Bis, Tris, Traps, Quads, Hams, Glutes, Calves, & Abs ALL INCLUDED!!!)
***CHEST IS UP FIRST***

Exercise 1: Sternal Pecs Machine Press

I’ve been lifting for 14 YEARS(!!!)

I’ve made a lot of mistakes myself…

And I’ve seen a lot of mistakes made by others…

Here are the 14 MOST COMMON gym mistakes to AVOID AT ALL COSTS 🧵👇🏻
Mistake # 1: Not warming up properly

Contrary to popular belief, you probably shouldn’t be doing a bunch of long duration static stretching to warm up for your lift.

An appropriate warm up looks something like this:

- a 5-10 minute brisk walk on the treadmill (optional)
- 50% of your working weight on your first exercise for ~12 reps (mandatory)
- 75% of your working weight on your first exercise for ~6 reps (mandatory)
- 90% of your working weight on your first exercise for ~2 reps (optional)

Yes, that’s right…you are simply doing the exercise you’re about to do in your actual workout just with lighter weight!

Repeat this protocol (sans the treadmill walk) before your second exercise as well IF the second exercise uses antagonist (opposing) muscle groups (relative to your first exercise).

If you need a 𝗖𝗛𝗘𝗦𝗧 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 that gets you in & out of the gym in < 45 minutes TOTAL, look no further:

(~10 second demo video, set count, rep range, rest time, and RIR is provided for each exercise)

Shoulders + Triceps included!!!
Exercise 1: Clavicular Pecs (Upper Chest) Machine Press

1 Warm Up Set @ 10-12 Reps (5+ RIR)

2 Minutes Rest

1 Warm Up Set @ 6-8 Reps (5+ RIR)

2 Minutes Rest

𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 # 1 Set @ 5-10 Reps (~1 RIR)

3 Minutes Rest

𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 # 2 Set @ 5-10 Reps (~1 RIR)

3 Minutes Rest

I’ve written 1,000+ workout programs for hundreds & hundreds of clients over the years…

Here’s one of the MOST EFFECTIVE 4 day workout plans you can use to help build muscle and lose fat 💪🏻

Demo video for EVERY EXERCISE linked below 🎥👇🏻


Listed Exercise # 1: Clavicular Pecs Machine Press

The ONLY 8 exercises you need for the rest of your life HYPERTROPHY EDITION:

https://twitter.com/brettboettcher1/status/1880243459572801958

Exercise 1: Pendulum Squats

If you need a 𝗕𝗔𝗖𝗞 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 that gets you in & out of the gym in < 45 minutes TOTAL, look no further:

(~10 second demo video, set count, rep range, rest time, and RIR is provided for each exercise)

Rear Delts + Biceps included!!!
Exercise 1: Wide Grip Lat Pull-Down

1 Warm Up Set @ 10-12 Reps (5+ RIR)

2 Minutes Rest

1 Warm Up Set @ 6-8 Reps (5+ RIR)

2 Minutes Rest

1 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-10 Reps (~0 RIR)

3 Minutes Rest

If you need a 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 that gets you in & out of the gym in < 60 minutes TOTAL, look no further:

(~10 second demo video, set count, rep range, rest time, and RIR is provided for each exercise)
Exercise 1: Hack Squats

1 Warm Up Set @ 10-12 Reps (5+ RIR)

2 Minutes Rest

1 Warm Up Set @ 6-8 Reps (5+ RIR)

2 Minutes Rest

1 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗦𝗘𝗧 Set @ 5-8 Reps (~1 RIR)

3 Minutes Rest

Here’s 4 hours of HIGHLY EFFECTIVE resistance training:

(Each hour/workout is broken down MINUTE BY MINUTE!!!)

***HOUR 1: UPPER A***

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟭: 𝗦𝗲𝗮𝘁𝗲𝗱 𝗖𝗵𝗲𝘀𝘁 𝗣𝗿𝗲𝘀𝘀 𝗠𝗮𝗰𝗵𝗶𝗻𝗲 - 𝗦𝘁𝗲𝗿𝗻𝗮𝗹 𝗣𝗲𝗰𝘀

Warm up set 1 — 50% of working weight for 10 reps (~1 minute)

*2 minutes rest*

Warm up set 2 — 75% of working weight for 6 reps (~30 seconds)

*3 minutes rest*

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 3 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 18.5 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟮: 𝗪𝗶𝗱𝗲 𝗚𝗿𝗶𝗽 𝗟𝗮𝘁 𝗣𝘂𝗹𝗹-𝗗𝗼𝘄𝗻

Warm up set 1 — 75% of working weight for 6 reps (~30 seconds)

*3 minutes rest*

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 30 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟯: 𝗦𝗲𝗮𝘁𝗲𝗱 𝗠𝗮𝗰𝗵𝗶𝗻𝗲 𝗢𝗛𝗣

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 38 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟰: 𝗖𝗵𝗲𝘀𝘁 𝗦𝘂𝗽𝗽𝗼𝗿𝘁𝗲𝗱 𝗠𝗮𝗰𝗵𝗶𝗻𝗲 𝗥𝗼𝘄𝘀 - 𝗡𝗲𝘂𝘁𝗿𝗮𝗹 𝗚𝗿𝗶𝗽

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 46 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟱: 𝗦𝗶𝗻𝗴𝗹𝗲 𝗔𝗿𝗺 𝗧𝗿𝗶𝗰𝗲𝗽 𝗣𝘂𝘀𝗵-𝗗𝗼𝘄𝗻

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 54 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟲: 𝗦𝗲𝗮𝘁𝗲𝗱 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗖𝘂𝗿𝗹𝘀 - 𝗦𝘂𝗽𝗶𝗻𝗮𝘁𝗲𝗱 𝗚𝗿𝗶𝗽

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

Total time spent for the workout: 59 minutes

***HOUR 2: LOWER A***

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟭: 𝗛𝗮𝗰𝗸 𝗦𝗾𝘂𝗮𝘁𝘀

Warm up set 1 — 50% of working weight for 10 reps (~1 minute)

*2 minutes rest*

Warm up set 2 — 75% of working weight for 6 reps (~30 seconds)

*2 minutes rest*

Warm up set 3 — 90% of working weight for 3 reps (~30 seconds)

*3 minutes rest*

Working set 1 — working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Total time spent so far: 17 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟮: 𝗟𝗲𝗴 𝗘𝘅𝘁𝗲𝗻𝘀𝗶𝗼𝗻𝘀

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 3 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*2 minutes rest*

Total time spent so far: 28 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟯: 𝗦𝗲𝗮𝘁𝗲𝗱 𝗟𝗲𝗴 𝗖𝘂𝗿𝗹𝘀

Warm up set 1 — 75% of working weight for 6 reps (~30 seconds)

*3 minutes rest*

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 3 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 43.5 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟰: 𝗔𝗱𝗱𝘂𝗰𝘁𝗶𝗼𝗻 𝗠𝗮𝗰𝗵𝗶𝗻𝗲

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 51.5 minutes

(𝘾𝙤𝙣𝙩𝙞𝙣𝙪𝙚𝙙 𝙞𝙣 𝙥𝙤𝙨𝙩 𝙗𝙚𝙡𝙤𝙬) 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟱: 𝗖𝗮𝗹𝗳 𝗣𝗿𝗲𝘀𝘀

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

Total time spent for the workout: 56.5 minutes

***HOUR 3: UPPER B***

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟭: 𝗦𝗲𝗮𝘁𝗲𝗱 𝗖𝗵𝗲𝘀𝘁 𝗣𝗿𝗲𝘀𝘀 𝗠𝗮𝗰𝗵𝗶𝗻𝗲 - 𝗖𝗹𝗮𝘃𝗶𝗰𝘂𝗹𝗮𝗿 𝗣𝗲𝗰𝘀

Warm up set 1 — 50% of working weight for 10 reps (~1 minute)

*2 minutes rest*

Warm up set 2 — 75% of working weight for 6 reps (~30 seconds)

*3 minutes rest*

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 3 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 18.5 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟮: 𝗖𝗵𝗲𝘀𝘁 𝗦𝘂𝗽𝗽𝗼𝗿𝘁𝗲𝗱 𝗠𝗮𝗰𝗵𝗶𝗻𝗲 𝗥𝗼𝘄𝘀 - 𝗣𝗿𝗼𝗻𝗮𝘁𝗲𝗱 𝗚𝗿𝗶𝗽

Warm up set 1 — 75% of working weight for 6 reps (~30 seconds)

*3 minutes rest*

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 30 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟯: 𝗖𝘂𝗳𝗳𝗲𝗱 𝗖𝗮𝗯𝗹𝗲 𝗟𝗮𝘁𝗲𝗿𝗮𝗹 𝗥𝗮𝗶𝘀𝗲𝘀 - 𝗪𝗿𝗶𝘀𝘁 𝗛𝗲𝗶𝗴𝗵𝘁 𝗣𝘂𝗹𝗹𝗲𝘆

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 38 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟰: 𝗦𝗶𝗻𝗴𝗹𝗲 𝗔𝗿𝗺 𝗟𝗮𝘁 𝗣𝘂𝗹𝗹-𝗗𝗼𝘄𝗻

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 46 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟱: 𝗗𝗶𝗽 𝗠𝗮𝗰𝗵𝗶𝗻𝗲

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 54 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟲: 𝗦𝗲𝗮𝘁𝗲𝗱 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗖𝘂𝗿𝗹𝘀 - 𝗛𝗮𝗺𝗺𝗲𝗿 𝗚𝗿𝗶𝗽

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

Total time spent for the workout: 59 minutes

***HOUR 4: LOWER B***

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟭: 𝗦𝗟𝗗𝗟𝘀

Warm up set 1 — 50% of working weight for 10 reps (~1 minute)

*2 minutes rest*

Warm up set 2 — 75% of working weight for 6 reps (~30 seconds)

*2 minutes rest*

Warm up set 3 — 90% of working weight for 3 reps (~30 seconds)

*3 minutes rest*

Working set 1 — working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 1 RIR (~1 minute)

*2 minutes rest*

Total time spent so far: 16 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟮: 𝗟𝗲𝗴 𝗣𝗿𝗲𝘀𝘀

Warm up set 1 — 50% of working weight for 10 reps (~1 minute)

*2 minutes rest*

Warm up set 2 — 75% of working weight for 6 reps (~30 seconds)

*2 minutes rest*

Working set 1 — working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Working set 3 — working weight for X reps @ 1 RIR (~1 minute)

*3 minutes rest*

Total time spent so far: 33.5 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟯: 𝗖𝗮𝗹𝗳 𝗣𝗿𝗲𝘀𝘀

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 41.5 minutes

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝟰: 𝗚𝗹𝘂𝘁𝗲 𝗕𝗿𝗶𝗱𝗴𝗲 𝗠𝗮𝗰𝗵𝗶𝗻𝗲

Working set 1 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Working set 2 — working weight for X reps @ 0 RIR/Failure (~1 minute)

*3 minutes rest*

Total time spent so far: 49.5 minutes

(𝘾𝙤𝙣𝙩𝙞𝙣𝙪𝙚𝙙 𝙞𝙣 𝙥𝙤𝙨𝙩 𝙗𝙚𝙡𝙤𝙬)