Single Factor Training
A good routine to get your weights up here.
Day one -
Squats 5 x 5
lunges 5 x 5 (5 reps each leg)
overhead press 5 x 5
Day two -
bench press 5 x 5
Dips 5 x 5
Day three -
Deadlifts 5 x 5
wide grip chins 5 x 5
bent over rows 5 x 5
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