Shortcut To Strength: Day 39 - Deadlift Strength Focus

Rip that weight off the ground and show yourself how strong you really are. Get ready to breathe some life into that deadlift.

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I hope you took your rest serious yesterday, because there's nothing easy about pulling 95 percent of your 1RM off the ground for 5 sets! I can't stress enough the importance of proper setup and execution with these heavier lifts. Give yourself enough rest between sets so that you feel both physically and mentally prepared to lift the weight.

You'll be using heavier weights with biceps curls and cable crunches today, so if you feel your form start to slip, don't be afraid to lighten the load. Remember, with single-joint movements it's better to go lighter and perform the movement correctly than to pile on the weight and risk injury.

Deadlift Strength Focus: Back, Biceps, Abs


5 sets of 2 reps (95% of 1RM)
Deadlift Deadlift


Bent-over barbell row

3 sets of 4 reps (4RM)
Bent-over barbell row Bent-over barbell row


Lat pull-down

3 sets of 4 reps (4RM)
Lat pull-down Lat pull-down


Straight-arm pull-down

3 sets of 6 reps (6RM)
Straight-arm pull-down Straight-arm pull-down


Barbell curl

3 sets of 4 reps (4RM)
Barbell curl Barbell curl


Incline dumbbell curl

3 sets of 6 reps (6RM)
Incline dumbbell curl Incline dumbbell curl


Preacher curl

3 sets of 6 reps (6RM)
Preacher curl Preacher curl


Hanging leg raise

3 sets to failure
Hanging leg raise Hanging leg raise


Cable crunch

3 sets of 6 reps (6RM)
Cable crunch Cable crunch

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