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Hope your weekend was great brother

DAY 3 – POSTERIOR CHAIN + FULL BODY - Deadlift: 4×5 - W225 lb (90 sec) - Front Squat: 3×8 - W115 lb (90 sec) - Dumbbell Bench Press: 3×10 - W45 lb (60 sec) - Barbell Shrugs: 3×12 - W155 lb (60 sec) - Biceps Curl + Triceps Pushdown Superset: 3×10 - W30 lb curl / W50 lb pushdown (45 sec) -...

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×8 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×8 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×10 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×10 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset: 3×12 each -...

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DAY 1 – LEGS + PUSH POWER - Back Squat: 4×6 - W185 lb (90 sec) - Romanian Deadlift: 3×8 - W135 lb (90 sec) - Bench Press: 4×6 - W155 lb (90 sec) - Seated Cable Row: 3×10 - W110 lb (60 sec) - Plank: 3×30 DAY 1 – LEG + POWER DAY Breakfast: - 4 whole eggs + 2 egg whites - 1 cup oatmeal with...

Thanks brother man

DAY 3 – POSTERIOR CHAIN + FULL BODY - Deadlift: 4×5 - W225 lb (90 sec) - Front Squat: 3×8 - W115 lb (90 sec) - Dumbbell Bench Press: 3×10 - W45 lb (60 sec) - Barbell Shrugs: 3×12 - W155 lb (60 sec) - Biceps Curl + Triceps Pushdown Superset: 3×10 - W30 lb curl / W50 lb pushdown (45 sec) -...

True

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×8 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×8 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×10 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×10 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset: 3×12 each -...

Thanks brother man

I have to say I thought Hadi Choopan would clinch it, but nah, congratulations to Derek Lunsford 👏

DAY 1 – LEGS + PUSH POWER - Back Squat: 4×6 - W185 lb (90 sec) - Romanian Deadlift: 3×8 - W135 lb (90 sec) - Bench Press: 4×6 - W155 lb (90 sec) - Seated Cable Row: 3×10 - W110 lb (60 sec) - Plank: 3×30 DAY 1 – LEG + POWER DAY Breakfast: - 4 whole eggs + 2 egg whites - 1 cup oatmeal with...

DAY 3 – POSTERIOR CHAIN + FULL BODY - Deadlift: 4×5 - W225 lb (90 sec) - Front Squat: 3×8 - W115 lb (90 sec) - Dumbbell Bench Press: 3×10 - W45 lb (60 sec) - Barbell Shrugs: 3×12 - W155 lb (60 sec) - Biceps Curl + Triceps Pushdown Superset: 3×10 - W30 lb curl / W50 lb pushdown (45 sec) -...

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×8 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×8 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×10 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×10 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset...