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Push-Up (Stop On 10x3 Lat Pull (Palms 10x3 Deadlift 10x3

This document outlines a 4 day full body workout split with exercises assigned to each day. Day 1 includes push-ups, lat pulldowns, and deadlifts. Day 2 focuses on back squats, one-arm rows, and t-raises. Day 3 has bulgarian split squats, barbell bench presses, and overhead presses. Day 4 consists of hip presses, seated rows, and shoulder presses with lat pulldowns. Each exercise provides sets and reps. Days 1 and 3 also include turkish get ups and days 2 and 4 pair deadlifts with pushups and paused squats with running.

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Michael Sniper Wu
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55 views2 pages

Push-Up (Stop On 10x3 Lat Pull (Palms 10x3 Deadlift 10x3

This document outlines a 4 day full body workout split with exercises assigned to each day. Day 1 includes push-ups, lat pulldowns, and deadlifts. Day 2 focuses on back squats, one-arm rows, and t-raises. Day 3 has bulgarian split squats, barbell bench presses, and overhead presses. Day 4 consists of hip presses, seated rows, and shoulder presses with lat pulldowns. Each exercise provides sets and reps. Days 1 and 3 also include turkish get ups and days 2 and 4 pair deadlifts with pushups and paused squats with running.

Uploaded by

Michael Sniper Wu
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Day 1 Push-up (stop on Lat Pull (palms Deadlift Day 2 Back Squat (onto DB BP One-arm Row Day 3 Bulg.

Split Squat Barbell Bench Press T-Raise Day 4 Hip Press Seated Row Overhead Press

10x3 10x3 10x3

6x5 6x5 6x5

4x8 4x8 4x8

3x10 3x10 3x10

Day 1 and 3 Turkish Get Up Shoulder press with Lat Pulldown (palms Running Day 2 and 4 Deadlift Push-ups Paused Squat Running

3x1 per side with 15, 20 and 25 Focus on long leg Start at 3x(1/2/3) with 20lbs and 80lbs. Superset together Increase till 5x. 1 min walk/1min run medium-hard for

6x3 @ 135lbs (every week, increase 1 Superset together 6x3 5x4 with 85lbs, 5s hold at bottom As explosive as 2min run medium/1min walk for 21

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