Challenging (1)

To develop some powerlifting and grappling strength.

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Zercher Squat (Barbell)

Deadlift (Deficit)

Hip Bridge March

Superman

Deadlift (Barbell)

Stiff Leg Deadlift

Shrug (Dumbbell)

Farmer's Walk (Weighted)

Copenhagen Plank

Bulgarian Split Squat (Dumbbell)

Bulgarian Split Squat (Bodyweight)

Hanging Leg Raise

Russian Twist (Dumbbell)

Standing Calf Raise

Push Press (Barbell)

Front Raise

Reverse Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

French Press

Reverse Wrist Curl (Barbell)

Wrist Curls

Pull-Up (Weighted)

Pull-Up (Bodyweight)

Kroc Row

Lat Pulldown

Face Pull

Powell Raise

Hammer Curl

Chest Fly (Dumbbell)

Skull Crusher

Tricep Kickbacks

Arnold Press

Push Up

Incline Bench Press (Barbell)

JM Press

Lateral Raise (Dumbbell)

Nordic Curl

Snatch (Barbell)

Abs Crunch (Weighted)

Dead Hang

Bilateral Snapdown

Hang Power Clean

Lunge (Barbell)

Sissy Squat

High Pull

Barbell Row

Pullover (Dumbbell)

Spider Curl

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