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SPLIT 1 BB Curls 5 sets of 5-8 reps (2 second squeeze at top) Superset with Hammer Curls 5 sets of 8-10 reps (2 second squeeze at top) Superset with Close Grip Push UPS 5 sets of 8-10 reps 1 minute 30 seconds rest in between sets SPLIT 2 Overhead DB Tricep Extensions 5 sets of 8-12 reps Superset with Tricep DB kick backs 5 sets of 8 reps each side Superset with  DB Alternating Curls 5 sets of 8 reps each side 1 minute 30 seconds rest in between sets  If you want to get bigger, stronger, be more...

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FREE CONDITIONING WORKOUT PLAN SPLIT 1 800yd jog 2x400yd run for time Walk 100yd for rest after each run 2x300yd run for time Walk 100yd for rest 4x100yd sprints Walk 100yd for rest 6x50yd sprints Walk 50yd for rest If you want to get bigger, stronger, be more focused and have much more productive workouts, click the link below to see our new pre workout supplement designed for athletes! We also offer samples in our store catalog! ⬇️⬇️⬇️ https://aglabs.org/products/pre-dominance

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3 BEST Foods For Athletes Chicken. I believe this is the healthiest source of protein for an athlete and it is a great way to help you out on muscle mass and size. Sweet Potatoes. I believe this is the best carb an athlete can eat. It still gives you a feeling that you ate enough food but it’s also a slow releasing carb. That means that it is longer lasting energy for your workouts and your competitions. Lastly I think water is essential! I know that it is not a food but hydration is so important for athletes. Being...

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In the gym developing your speed is 100% essential. The first thing I can advise you to do, is do the correct reps. And by correct reps I mean in the 5-8 rep range. Focus on being as explosive as possible to develop your fast twitch muscle fibers. Those fast twitch fibers are what help you complete all out effort movements on the field. Your fast twitch A fibers directly translate to speed and explosive movements in the gym work those exact fibers. Doing high rep exercises with lighter weight develop your slow twitch fibers not your fast twitch.  The...

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HOW TO SET UP YOUR WORKOUT DAYS When you are setting up your workout schedule make sure that you are giving your body time to rest. I think that is probably the most important thing because it allows your body time to grow. Your work load matters too. If you’re doing 30-45 minute light workouts, you should probably workout 6 times a week. If you’re doing 1.5 hour intense workouts 4-5 times is enough. Just make sure you are balancing your workload. Now when it comes to structuring days, I think for athletes it’s important to try to get all...

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