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IroNat

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IroNat:
11/11/25

Goblet squat for flexibility - 2x10
Incline press - Singles to a top set then 4x5 at 75%
Wide lat pulldowns - 3x15
1 leg calf raise & Tib raise - 1 set each
Grip machine - 3x5
Block pinch - Singles to a top set
Ab wheel - 10 reps

IroNat:
11/12/25

Zercher squat - 5,5,4,4
Farmers walk - 4 carries
EZ bar reverse curls - 3x15-20

IroNat:
11/14/25

Goblet squat - 2x10
Behind neck press - 3x6
1 leg calf raise and Tib raise - 1 set
Wide lat pulldowns - 3x12-15
EZ bar reverse curls - 3x12-15
Grip machine - 3x5
Pinch block - Singles to top set

IroNat:
11/15/25

Goblet squat for flexibility - 2x10
Sandbag bearhug carries - 5 carries
Sandbag to shoulder - 1 each side
Sandbag box squat with high pull  - 3x5

IroNat:
11/17/25

Goblet squat for flexibility - 2 sets of 10
Incline press - 4 sets of 5
Wide lat pulldowns - 3 sets of 15
1 leg calf raise & Tib raise - 1 set each
Reverse EZ bar curls - 3 sets of 12-15
Grip machine - 3 sets of 5
Block pinch - Singles to a top set
Ab wheel - 10 reps

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