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Hopefully someone with more knowledge will correct me if I am wrong, however the rest cycle I use for the strength is as follows: For week 1 Day 1 I would do 15 Front squats followed immediately by 15 Lat pull downs and 1:30 rest. Repeat 5 times resting 1:30 after each set. I make the weight heavy enough so that I have not completely caught my breathe by the end of the1:30. This has worked for me so far.
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