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The Partial Rep Workout

Next time you hit the gym, act like your first girlfriend and don't go all the way. Instead, use quarter reps to build strength and size.

 

* 1B DEADLIFT
Sets: 4    Reps: 4-6   Rest: 120 sec.

Set up a bar on the floor outside the squat rack. Use a load that you can usually perform five reps with but go for six if possible. Keeping your lower back flat, drive your heels into the floor and lift the bar until your hips are locked out and you’re standing tall.

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* 2A PULL THROUGH
Sets: 3    Reps: 8-10   Rest: 60 sec.

Set a pulley to the lowest setting at
 a cable station
and attach a rope handle. Face away and grasp the rope. Straddle it between your legs. Step forward until there’s tension on the cable and then drive your hips back, bending your knees only slightly, until you feel a stretch in your hamstrings. Extend your hips.

* 2B ALTERNATING DUMBBELL REVERSE LUNGE  [not shown]
Sets: 3    Reps: 8-10 (each leg)   Rest: 60 sec.

Hold a dumbbell in each hand and step backward into a lunge. Keep your torso upright.

 

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