'DUMBBELL EBOOK AND CROSSLIFTR Training (Conventional or Crossfit Box) Program: https://obivincent.com Follow me on INSTAGRAM: https://www.instagram.com/obi_vincent/ BREAKTHEMOULD Merch: https://obivincent.com Sponsors: -The Whoop Fitness Tracker i use https://www.whoop.com Discount code ‘OBI’ -Shop the Gymshark collection: https://gym.sh/Shop-Obi-Vincent .. Thank you for your Support! -PHD NUTRITION: https://www.phd.com Discount code OBI25 This is a perfect Routine whether you are a beginner and new to training or at an advanced level. For Both MEN and WOMEN and with some alternatives too! WARM UP (As Shown in the video) *REST: aim for 60-90s each set *Dropset (10x10) means perform 10 reps scale the weight down and perform another 10, rest after that. *SCALE DOWN the sets if its too much for you and you are short on time, thats absolutely fine! WORKOUT 1 1A- FR SQUATS 1st Set x 10 (2sec Tempo), 2nd Set x 8 (3sec Tempo), 3rd Dropset (10X10) 3sec Tempo. 1B - ELEVATED SPLIT SQUAT 3 x 10 (2sec Tempo) WORKOUT 2 2A - ROMANIAN DEADLIFTS 3 x 10 (2-3sec Tempo) 2B - PULL UPS 3 sets x till failure (2sec Tempo) WORKOUT 3 3A - BARBELL OH PRESS X PUSH PRESS, 1st x 10 (3sec Tempo), 2nd x 8 (2sec Tempo), 3rd sets Drop set (8 x till Failure) 2sec Tempo 3B - DB BICEP CURLS BICEPS 1st x 10 (3sec Tempo), 2nd x 8 (3sec Tempo), 3rd x Drop set (8 x till Failure) (2sec Tempo) 3C - BANDED PUSH UPS 3 x Till Failure (2sec Tempo) WORKOUT 4 4A - INCLINE CHEST PRESS 3sets X 12,10,8 (3Sec Tempo) 4B - INCLINE DB TRICEPS EXT, 3sets x 12 (2-3sec Tempo) 4C - INCLINE CHEST SUPPORT ROWS 3 x 12 (2sec tempo and 1 sec pause at the top) METCON FINISHER (OPTIONAL) AMRAP X 8 Min1 – BB GTOH X 12 (60kg) MIN 2 – 10 LEG RAISES TO BAR OR BUTTERFLY SIT UPS My SPOTIFY Playlist: https://open.spotify.com/playlist/1fqhb83bDW69rrDIyWEAwd?si=FBroso55TIW1LBI1txyREg Thank you to @Crossfitputney for a great CrossFit Gym in London https://crossfitputney.co.uk/ FACEBOOK: https://www.facebook.com/obivincentfi. TWITTER: https://twitter.com/obi__vincent Business Enquiries Email: Obiuvincent@gmail.com #CROSSLIFTR #FULLBODYWORKOUT'
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