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Nate lewis
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Nate lewis   My Press Releases

Beast Sports Nutrition Presents: The Serious Workout Of The Day-Week 2 Day 5

Published on 3/27/2019
For additional information  Click Here

Hello there Athletes and Warriors!

If you have been with the SWOD from the beginning, you are probably realizing the meaning of the "Grind" and as there is a certain repetition of workout days, this is point at which you might be entertaining thoughts of fatigue and wanting to quit. It's how you handle and respond to this moment that will dictate the success or lack therein of your program.


Generally if you can power through this short period, you will probably see enough results to where motivation to keep going is going to be much easier. So in other words keep at it! You will be glad you did.


Remember as always that this workout parameters (sets, reps, and weights) were originally designed for a specific athlete. Feel free to adjust any aspect to reflect your present fitness level. Please consult a doctor before engaging in any exercise or nutrition program. After this brief fitness tip from our pals at Beast Sports Nutrition we will get to today's workout.


-Coach Nate 

 

Week 2 - Day 5 (Wednesday) of US Sports Strength and Conditioning Free Demo's Program

Week Difficulty: Hard

  View Printer Friendly Version (This feature is available only in the fully registered version of the program. Click here to get your very own custom workout today!)

 

Click on an Exercise Name to view a description of that exercise

Select

Exercise Name

Set and Rep Combinations

1

 

Warmup and Stretch

8 minutes 

2

   Video

Bench Press

10 reps @ 225 lbs,

12 reps @ 270 lbs,

8 reps @ 315 lbs,

10 reps @ 295 lbs 

3

   Video

Dumbbell Bench Press

10 reps @ 110 lbs,

8 reps @ 120 lbs,

8 reps @ 110 lbs 

 

4

   Video

Cable Incline Fly (45 Degree)

12 reps @ 55 lbs,

10 reps @ 60 lbs 

5

   Video

Dumbbell Front Lunge

10 reps @ 55 lbs,

8 reps @ 60 lbs,

8 reps @ 55 lbs 

 

6

   Video

Dumbbell Plie Squat

12 reps @ 115 lbs,

10 reps @ 125 lbs 

7

   Video

Machine Leg Extensions

12 reps @ 180 lbs,

10 reps @ 195 lbs 

8

   Video

Machine Leg Curl

12 reps @ 150 lbs,

10 reps @ 160 lbs 

9

   Video

Dumbbell One Arm Row (elbow close)

12 reps @ 90 lbs,

10 reps @ 95 lbs 

10

   Video

Barbell Curl

12 reps @ 110 lbs,

10 reps @ 120 lbs 

11

   Video

Cable Triceps Pushdown

12 reps @ 155 lbs,

10 reps @ 170 lbs 

12

   Video

Bent Leg Knee Ups from Bench

27 reps,

27 reps,

21 reps 

 

13

   Video

Alternate Heel Touchers

54 reps,

54 reps,

42 reps 

 
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