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  1. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    1395 - Post

    The complete fierce 5 workout program

    Many bodybuilders choose to use the protein sparing modified fast as a tool when bulking. After doing a successful psmf diet, some may be looking for a workout program to stay healthy or build muscle. There are many workouts to choose from. The fierce 5 workout regime is made up of five workouts that have been grouped together and normally takes about one hour to complete after including both warm-ups and stretching. The routine generally entails simple and balanced steps that individuals desiring to venture into body building can easily understand. The routine is based on the 3 by 5 workout. This implies that the Pull-downs will be working non-consecutively for three days in a week. Furthermore, he or she will be alternating the workouts. For instance, for workouts A and B; Monday to Tuesday the person will be doing A and resting, then takes B on Wednesday and the cycle continues. Upon following such a routine, the person is expected to be adding at least 5 lbs and 10 lbs to the upper and lower body lifts respectively.

    If the individual decides to carry out the reverse flies, the routine increases about 5 lbs but should never exceed 15 lbs per hand when using the DBs. When carrying out leg curls, it will increase 5 lbs each week. However, if the person fails to adhere to such increments because of lack or limited weight equipment then, he or she should be increasing weight each week for an individual exercise routine.

    The fierce 5 training regime usually relies on progression, so if the person wants to achieve satisfactory results, they must ensure that they strictly adhere to the program. Therefore, when one clearly monitors the programs, the goals become more attainable.

    Carrying out the fierce 5 routines will increase a person’s strength; add muscle mass as well as size. However, the goals of the fierce five workouts are never specific but generally vary from one individual to another.

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  2. Tiny mikeburgener CrossfitWeightlifting
    09 Jun 2017 - Workout
    Workout:

    REST DAY

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  3. Tiny na sv29i 400x400 InvictusFitness
    09 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Erg, kettlebell
    Workout:

    Partners alternate whole rounds for time and complete four rounds each of:
    Row 250 Meters
    5 Kettlebell or Dumbbell Single-Arm Push Press (each arm)
    10 Goblet Squats
    Run 400 Meters

    (Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 400 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 400 meter run.)

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  4. Tiny army physical fitness program image ts600 AFBC
    AFBC Benchmark #2 - Workout
    Length: 30 minutes
    Equipment: Erg, kettlebell
    Workout:

    For time:

    800m Row
    50 Goblet squats (35# / 26#)
    40 Sit-ups
    30 Box jumps (20″ / 16″)
    20 Push-ups
    10 Alternating KB snatches (35# / 26#)

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  5. Tiny cfhc CrossfitHillcrest
    Death by Thrusters - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    Warm-up: 3 rounds of “Cindy”

    Strength: 15 minutes To Work To A Bench 1RM :2×5@55-65% 2×3@65-75% 3×1 at 90%+

    WOD: Paul R 1-Year Anniversary WOD

    Death By Thruster (95#/65#) *scale accordingly

    Accessory: Accumulate 2 min in hollow rock.

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  6. Tiny mf MensFitness
    The rapid-fire kettlebell routine to melt away fat - Workout
    Body Parts: Upper body, core
    Length: 30 minutes
    Equipment: Kettlebell
    Workout:

    The rapid-fire kettlebell fat-melter (do 4-6 rounds)
    1. KETTLEBELL SWING
    Reps: 20 sec. Rest: 0 sec.
    2. PUSHUP
    Reps: 10 Rest: 0 sec.
    3. SITUP
    Reps: 10 Rest: 0 sec.
    4. KETTLEBELL SWING
    Reps: 20 sec. Rest: 60 sec.

    core, mf
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  7. Tiny download CompTrain
    08 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Wallball, assault bike
    Workout:

    1. Conditioning
    AMRAP 4:
    27 Hang Power Cleans (135/95)
    27 Wallballs (20/14#)
    27 Calorie Bike
    Rest 4:00
    AMRAP 4:
    21 Hang Power Cleans (135/95)
    21 Wallballs (20/14#)
    21 Calorie Bike
    Rest 4:00
    AMRAP 4:
    15 Hang Power Cleans (135/95)
    15 Wallballs
    15 Calorie Bike

    2. Stamina Conditioning
    EMOMx20:
    Odd: 6-10 Power Cleans (155/105)
    Even: 6-10 Strict HSPU

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  8. Tiny na sv29i 400x400 InvictusFitness
    08 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, dumbbells
    Workout:

    A.
    Four sets of:
    Dumbbell Walking Lunges x 20 steps @ 1010
    Rest 90 seconds
    Ring Dips x Max Reps @ 2111
    (please stick to the tempo prescription)
    Rest 90 seconds

    B.
    Complete as many rounds and reps as possible in 10 minutes of:
    5 Power Cleans (135/95 lbs)
    10 Strict Handstand Push-Ups

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  9. Tiny cfhc CrossfitHillcrest
    08 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Rope, Erg
    Workout:

    Skill: Rope climbs- Accumulate 10 rope climbs. Pick a variation that is challenging for you: seated,regular, leg less or L-sit.

    WOD:

    1 minute at each station, :30s transition for 4 rounds:

    Calorie Row
    Burpees to a 6″ target
    Box jump overs 24″ / 20″

    Scaling:

    L1: Step-ups, 20″ / 16″
    L2: 20″ / 16″

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  10. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 34 - Workout
    Length: 30 minutes
    Equipment: Barbell
    Workout:


    1. GET A GREAT WARM UP.

    2. FRONT SQUAT: pick a weight that is approximately 60%-65% of 1 rm.  perform 1 set x 20 reps.  after 10 reps do 3 big breathes between each rep.  breathing squats.  tough.  should be very hard.

    3. cold shower and stretch!

    jyd
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  11. Tiny profile Scipio
    07 Jun 2017 - Workout
    Body Parts: Cardio
    Length: 45 minutes
    Equipment: Wallball, jumprope
    Workout:

    For time:
    1 mile Run
    150 Double Unders
    75 Sit ups
    50 Wallball Clusters (20/14)
    75 Sit ups
    150 Double Unders
    1 mile Run

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  12. Tiny mf MensFitness
    The quick-hit routine for a total-body pump - Workout
    Body Parts: Biceps, legs, abs
    Length: 45 minutes
    Equipment: Dumbbells
    Workout:

    The quick-hit routine for a total-body pump (do 4-6 rounds)
    1. DUMBBELL BENTOVER ROW
    Reps: 10 Rest: 0 sec.
    2. DUMBBELL SQUAT
    Reps: 10 Rest: 0 sec.
    3. REVERSE CRUNCH
    Reps: 10 Rest: 60 sec.

    mf, pump
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  13. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 33 - Workout
    Length: 75 minutes
    Equipment: Barbell
    Workout:

    1. snatch: work up to 75%x1x3. 80%x1x3


    2. clean and jerk: work up to 70%x1+1×2, 75%x1+1×2, 80%x1+1×2


    3. back extensions: 3 x 10 no weight but pause 4 sec at top….squeeze the scapula!!! squeeze the glutes.


    4. sit ups x 100 total…use weight behind head.  break up the sets and reps anyway you would like.

    jyd
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  14. Tiny na sv29i 400x400 InvictusFitness
    07 Jun 2017 - Workout
    Body Parts: Shoulders
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    A.
    Four sets of:
    Shoulder Press x 3-5 reps @ 20X1
    Rest 90 seconds
    Strict Toes to Bar x 6-10 reps @ 2110
    Rest 90 seconds

    B.
    Complete as many rounds and reps as possible in 6 minutes of:
    12 Pull-Ups
    12 Thrusters (95/65 lbs)
    30 Double-Unders

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  15. Tiny army physical fitness program image ts600 AFBC
    07 Jun 2017 - Workout
    Body Parts: Cardio
    Length: 60 minutes
    Equipment: Barbell, Kettlebell
    Workout:

    For time:

    Row 1k

    THEN 3 rounds of:

    20 Alternating DB STO
    40 Single-unders
    20 SDLHP

    THEN

    Run 900m

    Not for time:

    Work on pull-ups (space permitting) OR GHD back extensions, 21-15-9

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