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Get Ripped in 7 Days: Day 1

by John Alvino

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1 Squat

Sets: 3 Reps: 8, 6, 6 Rest: 120 Seconds

Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward [1]. Take a deep breath and bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the floor) [2]. Explode back upward to the starting position. That's one rep. Perform drop sets: complete one set of eight reps, and then immediately reduce the weight by roughly 10% and complete another set of six. Reduce the weight again for a final set of six, and then rest. Perform this pattern twice more for three total drop sets.

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Directions and Intro

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