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Lift at the Gym

Gym Calves 1

20m

Seated Calf Machine Tempo Dropset 3x10 with 3 second eccentric & pause/explode + 10 regular
Standing Calf Machine Tempo Dropset 3x10 with 3 second eccentric & pause/explode + 10 regular
Calf Press on Leg Press 3x10 straight, 10 toes in, 10 toes out

Up Next in Month 1

  • Gym Triceps 1
    22:38
    Gym Triceps 1

    Gym Triceps 1

    Rope Triceps Extension Dropset 3x10 heavy, 10 medium, 10 light (or to failure)
    Crossbody Cable Extensions 3x10/side
    EZ Bar Skullcrusher with Intraset Stretch 3x8 with 10-second intraset stretch

  • Gym Glutes & Hamstrings 1
    20:27
    Gym Glutes & Hamstrings 1

    Gym Glutes & Hamstrings 1

    Barbell Deadlift 3x10
    Romanian Deadlift 3x10
    Barbell Hip Thrust 3x10

  • Gym Quads 1
    20:51
    Gym Quads 1

    Gym Quads 1

    Rear Foot Elevated Split Squats (or regular) 3x10/leg
    Barbell Back Squat 3x10
    Seated Leg Extension 3x10

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