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Wednesday, March 27, 2019

Beast Sports Nutrition Presents: The Serious Workout Of The Day-Week 2 Day 5

Hello there Athletes and Warriors!
If you have been with the SWOD from the beginning, you are probably realizing the meaning of the "Grind" and as there is a certain repetition of workout days, this is point at which you might be entertaining thoughts of fatigue and wanting to quit. It's how you handle and respond to this moment that will dictate the success or lack therein of your program.

Generally if you can power through this short period, you will probably see enough results to where motivation to keep going is going to be much easier. So in other words keep at it! You will be glad you did.

Remember as always that this workout parameters (sets, reps, and weights) were originally designed for a specific athlete. Feel free to adjust any aspect to reflect your present fitness level. Please consult a doctor before engaging in any exercise or nutrition program. After this brief fitness tip from our pals at Beast Sports Nutrition we will get to today's workout.

-Coach Nate 

Week 2 - Day 5 (Wednesday) of US Sports Strength and Conditioning Free Demo's ProgramWeek Difficulty: Hard
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Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Bench Press
10 reps @ 225 lbs,12 reps @ 270 lbs,
8 reps @ 315 lbs,10 reps @ 295 lbs 
Dumbbell Bench Press
10 reps @ 110 lbs,8 reps @ 120 lbs,
8 reps @ 110 lbs 
Cable Incline Fly (45 Degree)
12 reps @ 55 lbs,10 reps @ 60 lbs 
Dumbbell Front Lunge
10 reps @ 55 lbs,8 reps @ 60 lbs,
8 reps @ 55 lbs 
Dumbbell Plie Squat
12 reps @ 115 lbs,10 reps @ 125 lbs 
Machine Leg Extensions
12 reps @ 180 lbs,10 reps @ 195 lbs 
Machine Leg Curl
12 reps @ 150 lbs,10 reps @ 160 lbs 
Dumbbell One Arm Row (elbow close)
12 reps @ 90 lbs,10 reps @ 95 lbs 
Barbell Curl
12 reps @ 110 lbs,10 reps @ 120 lbs 
Cable Triceps Pushdown
12 reps @ 155 lbs,10 reps @ 170 lbs 
Bent Leg Knee Ups from Bench
27 reps,27 reps,
21 reps 
Alternate Heel Touchers
54 reps,54 reps,
42 reps 

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