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Fitness: Workouts

 

Muscle Build
Overhead squat press

Sets: 3 / Reps: 8

This exercise is a combination of a barbell back squat, a behind-the-neck press and an overhead squat. This dynamic movement forces the entire body to work harder than it has to during a standard squat. If you have any shoulder problems, avoid this exercise.

 
 
Assume the same stance and barbell positioning as you do for the barbell back squat.

 
Descend just as you would for a back squat, but press the bar overhead. It should feel like the bar is pushing you down into the floor. Lower yourself only to the point before your backside starts to tuck in. Maintain the barbell overhead as you press through your feet and return to the starting position. Lower the bar back down while in the standing position and repeat.

 
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Bodyweight squat

Sets: 3 / Reps: 30
 

Squat and push

Sets: 3 / Reps: 20
 

Overhead bodyweight squat

Sets: 3 / Reps: 20
 

Single-leg squat

Sets: 3 / Reps: 12
 

Barbell back squat

Sets: 2 / Reps: 8
 

Front squat

Sets: 3 / Reps: 12
 

Overhead squat press

Sets: 3 / Reps: 8
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