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Lifting basics – high reps

Add weight each week

4 sets of 10:

Shoulder press *note: depending on shoulder pain, start with 45 lbs and increase weekly

Upright Row *note: depending on elbow pain, start with 45 lbs and increase or decrease.

4 sets of 15:

Incline Bench Press: Started with 45 lbs, added 10 lbs each week

45Degree Row: Started with 45 lbs ,added 10 lbs each week

4 sets of 20:

Bench press: Started with 45 lbs, added 10 lbs weekly. Best so far, 85 lbs for 20 reps

Bent over rows: started with 45 lbs, add 10 lbs weekly

4 sets of 10

Rear squat: Start with 45 lbs, do as much weight as can lift over head to put on shoulder, or ask for a spot. 95lbs ish for 20 reps

Dead lifts: Minimum weight 115lbs, but need to increase. Best multi dead lift is 145. Have not tested single max rep.

4 sets of 10:

Cleans: start with 45 lbs, increase. Best is 75 lbs

Ab roll out


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