Upgrade 9 Program 1

Program Files

Upgrade 9 Program 1 doc

Upgrade 9 Program 1 PDF

Upgrade 9 Program 1 At-a-glance


Program Notes

Notice the change of pace. When the program is marked like this x8/8/8/       / for example, it really means that you are suppose to do 24 reps. Sometimes it can be challenging to get to the end of the set, so you can take small breaks at every eight rep to work you way up to 24. It is a way to trick your body and your mind

FaceDown Thigh curl

The facedown curl also changes pace. It is a drop set where you will do 7  partial repetitions up, then 7 partial down, and end with 7 repetitions full movement

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