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The D.I.Y. Workout (Workout Routine)

How to design programs yourself to hit any goal.

Day 3 Exercise 1

Deadlift

Sets: 5, Reps: 5

Stand with your feet hip width apart. Bend down and 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 as you rise until your hips are locked out.

Day 3 Exercise 2

Deadlift

Sets: 5 Reps: 5

Stand with your feet about hip-width apart with your toes facing straight ahead. Squat down and grab the bar outside your knees with a palms-down grip. Keep your lower back in its natural arch and drive your heels into the floor. Push your hips forward as you rise, lifting the bar until it’s in front of your thighs.

Day 3 Exercise 3

Back Extension

Sets: As many as needed Reps: 50 total

Set yourself up on a back extension apparatus, with your upper thighs in contact with the pads. Bend your hips and lower your body until your lower back begins to lose its arch. Squeeze your glutes and pull yourself back up.

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