#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 7, Day 47

Stick with the prescribed tempo on each and every rep. You'll increase your time under tension and be more likely to maintain proper form.

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These circuit-style volume workout can be brutal, but they're worth it. You'll walk out of the gym knowing you moved as much weight as was safely possible, without wasting a single second of your workout.

Day 47: Shoulders and arms

Standing Dumbbell shoulder Press

8 sets of 8 reps 3:0:2:1
Standing Dumbbell Press Standing Dumbbell Press

Barbell Curl

8 sets of 8 reps 3:0:2:1
Barbell Curl Barbell Curl


8 sets of 8 reps 3:0:1:1
Dips - Triceps Version Dips - Triceps Version

Hanging Knee Raise

8 sets of 8-12 reps 3:0:1:1
Hanging Leg Raise Hanging Leg Raise

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