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25-Rep Workout - Extra

Change your sets and reps every week for continued progress

In the March 2011 issue, we had you do five sets of five reps for your main lifts during the first week. The remaining weeks' configurations are below -- follow them for the squat, overhead press, incline bench press, and power clean:

Week 2: 6 sets of 4 reps.

Week 3: 5 sets of 8, 6, 6, 3, and 3 reps. On the power clean, do six sets of 6, 6, 5, 3, 3, and 3 reps.

Increase the total number of reps you perform for the dip and pullup to 60 in Week 3.

Week 4: 3 sets of 8 reps. On the power clean, do 4 sets of 6 reps. Use 20%-25% less weight on all your exercises this week than you used on your heaviest sets last week. Perform only 40 total reps on the dip and pullup.