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SUPAH SQWATS Anonymous
/Fit/ question for you about squat programm!


MON-
Squats 20 reps
benchpress 10 reps x 3
Pullovers 20 reps

WEN-
Squats 20 reps
Military Press 8-10 reps x 3

FRI-
Squats 20 reps
Reverse grip press 8 - 10 reps x 3
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>> Lekar'
15, 10, 6-8, 10 for all the major exercises for me (reps)
40% of max, 60% of max, 80-90% of max, 70% of max weight

skip the first rep for light exercises
>> gay
wrong brah, you want to do around 200 squats to tone you are glutes and spot reduce all the fat on you are belly
>> Anonymous
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thats kgs - starting @ 80kgs ending in 120kgs~ @ 95kgs atm for 20 reps.
>> Anonymous
I love girls who are hot but have low self esteem so they dress hot then take photos of themselves to try to prove to themselves that they are hotter than they think they are.

20+ rep squat sets are called 'breathing squats' and they are tough. Tough on your big muscles (quads and glutes), on your synergists (hip flexors etc), on your suspensory muscles (low back), and on your heart. They will work, though.

What is up with reverse grip press? That is an awkward and dangerous exercise. Plus you have no back exercises in there. Why don't you replace those presses with some rows?
>> Anonymous
>>476362
>>476362
pullovers - upperback
reversegrip tricep
>> Anonymous
>pullovers
I fucking love pullovers.

How tall are you? And post an image of your anus slightly spread apart, you might want to try pole-vaulting.
>> Anonymous
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>>476390
>> Anonymous
You need some pulling exercises in there too.

Both horizontal and vertical.

Is it only 1 set of squat 20 reps ?
Post program for 20 rep breathing squats, im too bored to google.

And pullovers is not a back exercise, it stimulates the chest, but is working the lats a lot more.

AND WHERE THE FUCK IS DEADLIFT WTFFFFFFFFFFFF
>> Anonymous
i don't understand

it looks like you just decided to throw in a bunch of random exercises together for an unconventional amount of reps.

what are your goals
>> Anonymous
Stop doing all of those exercises they are 2nd rate. Do clean jerks, they are the best by far. Keep trying to do 20 with your 10 rep max, take little breathers if needed and if your worried about dropping the weights on your head near the end just do the clean part.
>> Anonymous
>>476362
http://www.ironworkout.com/20_rep_squat.htm
>> Anonymous
If you're doing 20 rep squats you betta be using SOME HEAVY AS WEIGHTS