COACHES NOTES: This week we will be getting back to 4 sets of 15 reps using moderate/heavy weight on the 3 day workouts & beginning of 5 day workouts. Remember to always use good form and smooth movements. Focus on the muscle you are building and squeeze as you are moving through your movements. Think of your muscle as velcro, we want your fibers to be in contact as long as possible during both phases. The second half of the 5 day workout will be 3 sets of 20 reps using light weight with some Supersets included. Remember a when we Superset two exercises, you perform exercise A for # reps (20) then immediately perform exercise B for # reps and this equal 1 set. So you would perform those exercises for a total of 3 sets and move on to the next exercises. The “Superset Slide” is located in between the two exercises you will be super setting together. Keep the intensity up and ALWAYS use good form!! Enjoy Coach Keith


3 DAY HOME #47

3 DAY GYM #47

5 DAY HOME #47

5 DAY GYM #47

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