Day 1 & 4

Workout

Deadlift

Equipment: Barbell, Full Gym

Deadlift

4 Sets

5 Reps

1 min Rest

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

4 Sets

5 Reps

1 min Rest

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

Pull-Up

3 Sets

failure Reps

1 min Rest

Farmer's Walk

Equipment: Dumbbells, Full Gym, Kettlebell

Farmer's Walk

3 Sets

30 m Reps

1 min Rest

Zercher Carry

Equipment: Barbell, Full Gym

Zercher Carry

3 Sets

20 m Reps

1 min Rest

Push-Up

Equipment: Full Gym, NO EQUIPMENT

Push-Up

3 Sets

10 Reps

1 min Rest

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

3 Sets

failure Reps

1 min Rest

Dead Hang

Equipment: Full Gym

Dead Hang

3 Sets

30 sec Reps

1 min Rest

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