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For most of last year I'm using Francesco Castano's Incredibody workout routine which is basically a zigzag routine hitting body parts 3 times 7 days. Sets were increased each week from 2-6 over the period with 4 to 11 reps to failure every single set: ie 2 sets of 8- 11 reps, 3 sets of 4 to 7 reps, 4 sets of 8 to 11 reps, etc.
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