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3-Week Training to Keep A Shredded Physique

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Routine

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Lower Body Strength

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Barbell Deadlift

Equipment
Barbell
Sets
10
Reps
3
Rest
MOTM*
*Minute-on-the-minute set: Perform 3 reps on the top of the minute and rest for the remainder of that minute. Repeat for 10 sets/minutes total. Use your 6RM.
Exercise 2 of 5

Dumbbell Step-Up

Equipment
Bench, Box, Dumbbells
Sets
4
Reps
8 sec
Rest
60 sec
Exercise 3 of 5

Glute-Ham Raise

Equipment
Sets
4
Reps
8
Rest
60 sec
Exercise 4 of 5

Leg Press

Equipment
Sets
4
Reps
10
Rest
45 sec
Exercise 5 of 5

Farmer’s Walk

Equipment
Dumbbells
Sets
4
Reps
50 ft
Rest
45 sec
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