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Shortcut To Strength: Day 20 - Power Focus

Today, power's on the docket. Remember, these moves are meant to be explosive, so rev up the intensity and get going.

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Today, focus on power and making the concentric portion of each movement as explosive as possible. Since explosiveness is the main objective, you'll be using a lower weight—starting with bodyweight jump squats and then using fifty percent of your 1-rep max or your 25-rep max for dumbbell presses, close-grip bench, and rows. You might be asking yourself, "What is my 25-rep max?"

If you aren't sure what weight to begin with, aim to use about half as much weight as you typically do. It might be a bit of an ego hit, but remember—picking up a lighter set of dumbbells allows you to focus on explosiveness rather than simply lifting as much as possible. You're not trying to train to failure, but you are trying to make each and every movement count.

Power Focus

Jump Squat

3 sets of 5 reps (bodyweight)
Jump Squat Jump Squat


Bench Press

3 sets of 3 reps (50% of 1RM)
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip


Dumbbell push press

3 sets of 5 reps (25RM)
Standing Dumbbell Press Standing Dumbbell Press


Close-Grip Bench Press

3 sets of 5 reps (25RM)
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press



3 sets of 5 reps (50% of 1RM)
Barbell Deadlift Barbell Deadlift


Dumbbell Row

3 sets of 5 reps (25 RM)
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row



3 sets of 12 reps
Crunches Crunches

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