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Work up to a heavy but crisp top set on the deadlift, then keep the back-off sets clean and fast. Scale by using a trap bar, lowering the load to an RPE 7-8, or reducing the accessory reps if you’re coming back from a layoff. Inspired by today's trends — 8-Week Longevity Workout Plan to Stay Fit and Keep Muscle as You Age.
Friday Pull
- 5 Deadlift
- 8 Romanian Deadlift
- 10 Barbell Hip Thrust
- 12 Chest-Supported Row
- 15 GHD Back Extension
EQUIPMENT
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