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Old 08-27-2012, 10:42 AM   #42
Muscletrainerdh
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Sunday August 26, 2012 - Super Hero Fat Loss Workout 4

Barbell Complex 1: Perform 1A-D in rapid succession with no rest between them: do not set the barbell down . After exercise 1D, Rest 90 seconds and repeat 2 more times. 3 Sets of 10 reps

1A) Military Press 80 x 10, 80 x 10, 80 x 10
1B) Hang Clean/Front Squat Combo 80 x 10, 80 x 10, 80 x 10
1C) Bent Over Row/Romanian DL Combo 80 x 10, 80 x 10, 80 x 10
1D) Back Squats Narrow Stance 80 x 10 , 80 x 10, 80 x 10

**Increased weight 5 lbs to 80lbs. Made it through 2 sets fine, then the left tricep tendon acted up and affected my grip, so had to take a break between 1B and 1C.

Dumbbell Complex 2: Perform 2A-D in rapid succession with no rest between them: Keep Hold of Dumbbells. After 2D, Rest 90 seconds and repeat 2 more times. 3 sets of 15 reps

2A) Bent Over Alternating Row 25 x 15, 25 x 15, 25 x 15
2B) Squat Push Press Combo 25 x 15, 25 x 15, 25 x 15
2C) Reverse Lunge Off Small Box 25 x 15, 25 x 15, 25 x 15
2D) Alternating Floor PRess 25 x 15, 25 x 15, 25 x 15

Increased weight 5lbs to 25lbs dumbbells.

3) Planks - Hold a plank as long as possible: 2:30.80

End Cycle 3.
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