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The Lower Body Barbell Workout

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MikeThurston
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Published on 04/14/20 / In Sports

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The Routine:

A1 - Back Squats (Reps - 10-12, Tempo - 3010)
A2 - RDL (Reps - 12-14, Tempo - 2110)

4 Sets, 80 seconds rest

B - Bulgarian Split Squats (Reps - 10-12, Tempo - 3010)

3-4 Sets, 30 seconds rest (between each leg)

C1 - Front Squats (Reps - 10-12, Tempo - 3011)
C2 - Walking Lunges (Reps - 12-16, Tempo - 2011)

4 Sets, 80 seconds rest

D1 - Good Mornings (Reps - 14-16, Tempo - 3110)
D2 - Static Lunges (Reps - 10-12, Tempo - 2010)

4 Sets, 60 seconds rest

Example of 3010 squat tempo:

3 second negative (eccentric phase)
0 second rest at bottom
1 second concentric
0 second rest at top

(Even though it says 0 second holding the contraction I will still always try to squeeze it. Just not for a whole second.)

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