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DUP Journey17271

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Day 3:

1. Squats: 5 X 2 at 122.5kg
( struggled in the 5th set for the 2nd rep)

2. Paused Squats: 5 X 2 at 100kg ( 3 sec pause)

3. Incline Bench press: 4 X 4 at 70kg

4. Deadlifts: 3 X 5 at 120kg
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Day 4: Back/Biceps

1. Pullups:
Warmup BW X 8
Set 1: BW+10kg X 5
Set 2: BW+10kg X 5
Set 3: BW+15kg X 5
Set 4: BW+15kg X 5

2. Bent Over Rows:
Set 1: 70 X 8
Set 2: 75 X 8
Set 3: 80 X 6
Set 4: 80 X 6

3. T-Bar Rows:
Set 1: 70 X 8
Set 2: 75 X 8
Set 3: 80 X 8
Set 4: 85 X 8

4. Neutral Grip Pulldowns
Set 1: 58kg X 10
Set 2: 65kg X 8
Set 3: 65kg X 6 drop set 58 X 6 + 45 X 4

Super set with Dumbell Rows(both arms together)
Set 1: 18kg X 10
Set 2: 20kg X 8
Set 3: 20kg X 8

5. Hammer Strength Low Row S/s Meadow Rows
Set 1: 90kg X 10
Set 2: 100kg X 8
Set 3: 100kg X 8 + 2

Super set with Meadow Rows (tried them for the first time so went light)
Set 1: 10kg X 10
Set 2: 15kg X 10
Set 3: 20kg X 8

6. EZ Bar curls: 3 X 8,8,6
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Day 5:

1. Squats: 4 X 8 at 102.5kg

2. Bench: 5 X 1 at 85kg

3. Weighted Pullups: BW X 8
BW+10kg X5
BW+10kg X5
BW+15kg X5
BW+10kg X5

4. Wlaking Lunges: 2 X 20 at 50,50

5. Lying Leg Curls" 4 X 8

6. Leg Press: 3 X 10,8,8

7. Hack frog Squats: 3 X 15
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Cycle 5 - Week 3

Day 1:


1. Squats: 4 X 5 at 110kg
- Set 1: X 5
- Set 2: X 5
- Set 3: X 5
- Set 4: X 5

2. Deadlifts: 5 X 1 at 135kg

3. Bench Press: 4 X 8 with 27.5kg dumbells


Day 3:

1. Squats: 5 X 1 at 122.5kg
( struggled in the 5th set for the 2nd rep)

2. Paused Squats: 5 X 2 at 100kg ( 3 sec pause)

3. Incline Bench press: 3 X 4 at 70kg

4. Snatch Grip Deficit Deadlifts: 4 X 5 at 110 kg
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Day 5:

1. Lying Leg Curls: 4 X 15,15,12,10

2. Squats: 4 X 8 at 102.5kg

3. Leg Press: 4 X 8,8,8,8

4. Bulgarian Split Squats s/s Leg Extensions: 3 X 10, 10, 10

6. Dumbell SLDLS: 3 X 15,12,12
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Week 4: Deload week

Day 1: back and Bis

1. Pullups: 5 X 12, 10,8,8,8

2. Rack Pulls: 6 X 110
6 X 130
6 X 130
5 X 140


3. T-bar rows: 8 X 80
8 X 80
8 X 80

4. Wide grip seated Rows: 3 X 10,8,8

5. nutral Grip Pulldowns s/s Hammer Strength Row: 2 X 12, 10

6. Dumbell Rows: 10 X 28kg each side
10 X 28kg Each side

7. Cross Body Hammer curls s/s Reverse EZ bar curls: 3 X 12, 10, 10
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Cycle 6:

Week 1

Day 1:

1. Squats: 4 X 5 at 110kg
- Set 1: X 5
- Set 2: X 5
- Set 3: X 5
- Set 4: X 5



2. Deadlifts: 5 X 1 at 130kg

3. Bench Press: 4 X 8 with 27.5kg dumbells

4. Squats: 4 X 8 constant tension reps at 80kgs

5. Dumbell SLDLS: 3 X 10 with 20kg dumbells
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Cycle 6 Week 1

Day 4:

1. Squats: 5 X 1 at 122.5kg
Set 1: 2 X 122.5
Set 2: 2 X 122.5
Set 3: 2 X 122.5
Set 4: 2 X 122.5
Set 5: 1 X 122.5..failed halfway on the second

2. Bench press: 3 X 5 at 72.5 kg

4. Deadlifts: 4 X 5 at 120 kg
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340609 33 8
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