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Damascus W3D3

 Warmup

  • 5 mins cardio (Row or Light Bike)
  • Dynamic Warm-up:
    • Arm Swings – 30 seconds each direction
    • High Knees – 1 minute
    • Walking Lunges – 1 set of 10 reps each side
  • Activation: Banded Face Pulls – 2 sets of 10 reps


Strength and Accessory Work

Part 1 (Main Lift #1) - Deadlift

  • 5 Sets x 3 reps at RPE 9. 20X1
  • Rest 2:00

Part 2 (Main Lift #2) - Bench Press

  • 5 sets x 3 reps at RPE 9. 20X1
  • Rest 2:00

Part 3 (Accessory Work) - In accessory, pick a weight that will challenge you within the rep range identified.

  • 3 sets
    • 8/s Elevated DB Split Squat @ 20X1
    • Rest 30 seconds
    • 6-8 Chin Ups @ 20X1
    • Rest 1:00


Part 4 (Finisher)

  • 3 sets
    • 8-12 Tricep Pushdowns @ 20X1
    • Rest 30 seconds
    • 20 Russian Twists with Medicine Ball
    • Rest 1:00

Cooldown

  • Stretching:
    • Calf Stretch – 1 minute each side
    • Chest Stretch (doorway or wall) – 1 minute each side
  • Foam Rolling: Upper back, glutes, and hamstrings – 2 mins each

Labels:

Comments

  1. RyanNovember 20, 2024 at 9:47 AM

    1) 225#, 275#, 295# x3
    2) 155#, 165#, 185# x3
    3a) 20#
    3b) BW
    4a) 45#
    4b) 20#

    ReplyDelete

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