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The first
exercise for each bodypart is done in a pyramid, where the first 4-6
sets are warm ups and all following sets are done to failure. Any
secondary exercises for the same bodypart are done in a descending order
(heavy set first), unless safety or pain dictates otherwise.
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Light
100% = 1
rep max
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Workouts
vary
anywhere from
12 to 100+
repitions per set
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Medium
100% = 2 rep max
approximately 95% of 1 rep max
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Set
#
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Weight
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Reps
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(optional) warm up
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1
|
10%
|
20
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warm
up
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2
|
20%
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12
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warm
up
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3
|
40%
|
8
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warm
up
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4
|
60%
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5
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warm
up
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5
|
80%
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2
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6
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100%
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Failure
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7
|
80%
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Failure
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8
|
60%
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Failure
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(optional)
|
9
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40%
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Failure
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(optional)
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10
|
20%
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Failure
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(optional)
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11
|
10%
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Failure
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Medium/Heavy
100% = 2 rep max
approximately 95% of 1 rep max
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Set
#
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Weight
|
Reps
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(optional)
warm up
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1
|
10%
|
20
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warm
up
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2
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20%
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12
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warm
up
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3
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40%
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8
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warm
up
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4
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60%
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5
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warm
up
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5
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80%
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2
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6
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100%
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Failure
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7
|
90%
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Failure
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8
|
80%
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Failure
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9
|
70%
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Failure
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(optional)
|
10
|
60%
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Failure
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(optional)
|
11
|
50%
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Failure
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(optional)
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12
|
40%
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Failure
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Heavy
100% = 1 rep max
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Set
#
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Weight
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Reps
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(optional)
warm up
|
1
|
10%
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10-12
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warm
up
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2
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25%
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8-10
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warm
up
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3
|
40%
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6-8
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warm
up
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4
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55%
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4-6
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warm
up
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5
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70%
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2-4
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warm
up
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6
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85%
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1-2
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7
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100%
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Failure
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8
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95%
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Failure
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9
|
90%
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Failure
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10
|
85%
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Failure
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11
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80%
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Failure
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12
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75%
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Failure
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(optional)
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13
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70%
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Failure
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(optional)
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14
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65%
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Failure
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(optional)
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15
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60%
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Failure
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