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week seven

MONDAY

WARM-UP

Active Metabolic Assessment warm up, or 10 minutes of full body cardio. Start easy, increase speed every 2 minutes.

Warm Up

WORKOUT

Choose a weight for each exercise that will get you to the designated number of reps. If you complete one set and could have done more, increase weight. If the first set was too difficult, decrease weight.

1. 

backsquat_barbell squat_596x324 1

barbell squat

3 sets, 15 reps
rest 60 sec

2. 

Barbell Reverse Lunge Short

barbell reverse lunge

3 sets, 15 reps (each side)
rest 60 sec

3.

Deadlift

barbell deadlift

3 sets, 15 reps
rest 60 sec

4.

Dumbbell Bench Press 2

close grip dumbbell bench press

3 sets, 15 reps
rest 60 sec

5.

60 Day DB Row Elbow In

bent over row

3 sets, 15 reps
rest 60 sec

6.

Reverse Crunch 1

reverse crunch

3 sets, 15 reps
rest 60 sec

check in along the way

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