Week 1
Wednesday
Workout Timer
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45Start Timer
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Thursday 12:00 AM
Wednesday W1
Workout
Body Part
Rest
Description
60% 1RM
65% 1RM
75% 1RM
75% 1RM (again)
# Reps (W1)
1
Weighted Pull-Ups
Back
150 seconds
Open
0
0
0
0
5 Reps
2
Dumbbell Single-Arm Row
Back
60 seconds
Open
0
0
0
0
12 Reps
3
Bodyweight Row
Back
60 seconds
Open
0
0
0
0
10 Reps
4
Incline Dumbbel Curl
Biceps
60 seconds
Open
0
0
0
0
10 Reps
5
Zottman Curl ↓
Biceps
Open
0
0
0
0
8 Reps
6
Cross-Body Curl ↓
Biceps
30 seconds
Open
0
0
0
0
8 Reps
7
Pronated Curl ↻
Biceps
60 seconds
Open
0
0
0
0
8 Reps
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Workout Timer (W1W)
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