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workouts

Deadlift Workout 1:

February 25, 2013 | 0 Comments
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Exercise 1: Deadlift

As the deadlift will take the most out of you in the workout and it is the movement you are focusing on I deadlift first in my workout.

Note: You want to be using the same amount of speed and power as if you are deadlifting your personal best and ensure your form is perfect each rep. Make sure you stop and reset each rep.

Set 1: Warm up with light weight for 10 reps.

Set 2: Warm up with heavier weight for 10 reps.

Set 3 – 5: Working sets. Up the weight each set consisting of 5 reps each set.

Set 6: 4th Working set. Up the weight again and work for a set of 3 reps.

Set 7: 5th Working set. This set is only for 1 rep but should try to be approximately 102.5% of your current 1rm.

*Rest as long as is needed between the heavier sets.

Exercise 2: Bent Over Barbell Row

The first few sets I use to find my working set weight.

I may take 2-3 sets to warm up to a weight where I fail at 5 reps and can get no more.

I then use this weight to do 5 sets of 5 reps keeping the weight the same through all 5 sets.

*Rest 2-3 mins between working sets

Exercise 3: Lat Pull Down

Set 1: Warm up set with light weight for 15 reps.

Set 2: Warm up set with heavier weight for 12 reps.

Set 3 First working set. Use enough weight to cause failure between 8-10 reps.

Set 4: Second working set. Increase the weight to cause failure between 6-8 reps.

Set 5: Third working set. Keep the weight from set 4 and fail between 6-8 reps.

Set 6: Fourth working. Keep the weight from set 4 and fail between 6-8 reps, then have your training partner help you force out another 6 reps with good form (forced reps).

Set 7: Fifth working set. Keep weight from set 4 and fail between 6-8 reps, then drop to half the weight again for another 20 reps (double drop set).

*Rest 1 minute between sets

Exercise 4: Reverse Hypers

4 sets of 8-10 reps.

If needed you can use a dumbell/weight plate/band to add resistance.

*Rest 1 minute between sets

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