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8 Weeks to More Muscle

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

Day 4

1A.Deadlift

Stand with your feet hip-width apart. grasp the bar just outside your knees. take a deep breath, then sit back on your heels. keep your lower back in its natural arch and pull the bar into you tightly as you extend your hips and stand up to lockout.

2. Bulgarian Split Squat

Hold a dumbbell in each hand and stand lunge-length in front of a bench or chair. Rest the top of one foot behind you on the surface. lower yourself using your front leg until your rear knee nearly touches the floor.

3. Medicine Ball Rotational Throw

Hold a medicine ball at arm’s length and stand in front of a wall. rotate your torso to one side until you feel a stretch in your abs, throw the ball hard into the wall, and twist back.

4. Seated Calf Raise

Use a seated calf raise machine or sit on a bench and rest your feet on a block or step. hold dumbbells on your knees and lower your heels until your calves are stretched. pause, and then raise your heels.

 

Day 1

Day 2

Day 3

Day 4
 

 

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