DeDeism

To build longevity through classic lifts and evolving styles of daily training until limits are met. Knowing the body when it needs 24-72 hrs of recovery because of giga-progressive overload and accounting for 10-15 sets of full body per week and keep sets well below 20 as researched from science based views + bringing back old school style of the bronze to golden eras of the greats to fruition of what is now.
Much Love. DeDe Lifewater.

Other Notes: Heavy Lifts require up to 5 minutes of rest, Hypertrophy work gets around 2-3 minutes to keep it simple. Have TONS OF FUN FAM!

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Bench Press (Barbell)

Squat (Barbell)

Chest Supported Row (Barbell)

Straight Arm Pulldown

Wood Chop

D1 / Heavy Bench x Squat

Single Arm Overhead Tricep Extension

Preacher Curl (Dumbbell)

Wrist Curls

Pull-Up (Weighted)

D2 / Armz

Bench Press (Dumbbell)

Stiff Leg Deadlift

Behind-the-Neck Lat Pulldown

Single Arm Row (Dumbbell)

Hanging Leg Raise

D3 / Mod Bench x Deadlift

Bench Press (Close Grip)

Romanian Deadlift (Barbell)

Ab Wheel

D4 / Volume Bench x Squat x DL

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