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8 Weeks To More Muscle - Phase II

Alternating heavy weights and high reps gives your muscles no choice but to grow

Day IV

1 Deadlift Off Mats
Set up the barbell to deadlift and stack some mats so you can rest the plates on them. The bar should come up to the middle of your shins. (Resting the bar on the safety rods in a power rack is another option). Perform a deadlift as normal but in the shortened range of motion.

2 Barbell Reverse Lunge
Hold the bar on the back of your shoulders as in a squat and step back with one leg. Lower your body until your front thigh is parallel to the floor.

3 Ab Wheel Rollout
Hold the axle of an ab wheel and get into pushup position. Roll the wheel as far forward as you can without allowing your lower back to sag—use a wall to restrict the range of motion if you need to.

4 Calf Raise on Leg Press
Set up in the leg press machine and place the balls of your feet on the bottom of the foot plate. Allow the weight to stretch your calves, and then press your feet into the plate to push the weight back up.
 

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