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Get Stronger
WORKOUT
A
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EXERCISE |
WEEK 1 |
WEEK 2 |
WEEK 3 |
WEEK 4 |
| Squats |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Warm-up Set 1&2 6 reps
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| Set 3 5-8 reps |
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| Set 4 5-8 reps |
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| Set 5 5-8 reps |
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| Lunges |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Warm-up Set 1&2 6 reps
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| Set 3 5-8 reps |
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| Set 4 5-8 reps |
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| Set 5 5-8 reps |
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| Leg Curls |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Warm-up Set 1&2 6 reps
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| Set 3 5-8 reps |
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| Set 4 5-8 reps |
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| Set 5 5-8 reps |
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| Leg Extensions |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Warm-up Set 1&2 6 reps
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| Set 3 5-8 reps |
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| Set 4 5-8 reps |
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| Set 5 5-8 reps |
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| Seated Calves |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Warm-up Set 1&2 6 reps
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| Set 3 5-8 reps |
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| Set 4 5-8 reps |
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| Set 5 5-8 reps |
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ABDOMINAL |
| Sit-ups |
90 sec max |
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| Weighted sit-ups |
45 sec max |
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| Incline sit-ups |
30 sec max |
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WORKOUT B
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EXERCISE |
WEEK 1 |
WEEK 2 |
WEEK 3 |
WEEK 4 |
| ROPE CLIMB |
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| Set 1 30 FT |
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| Set 2 (Drop) 20 FT |
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| CURL AND PRESS |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Set 1 15 reps |
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| Set 2 (Drop)
10 reps |
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| LATERAL RAISE |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Set 1 15 reps |
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| Set 2 (Drop)
10 reps
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| 90-Degree Lateral Raise |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Set 1
15 reps |
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| Set 2 (Drop) 10 reps |
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| Dumbell Shoulder Press |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Set 1
15 reps |
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| Set 2 (Drop) 10 reps |
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| Lateral Raise |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Set 1
15 reps |
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| Set 2 (Drop) 10 reps |
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| Dumbell Row |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Set 1
15 reps |
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| Set 2 (Drop) 10 reps |
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| Triceps Kickback |
Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Set 1
15 reps |
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| Set 2 (Drop) 10 reps |
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ABDOMINAL |
| CRUNCH |
35-40 |
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| REVERSE CRUNCH |
20-25 |
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| FLUTTER KICKS |
35-50 |
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Goals: Perform low-repetition sets with heavier
weights than you’ve been using (This will rapidly improve your strength). Do
longer cardiovascular intervals. Improve shoulder-joint integrity to help keep
yourself injury-free.
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