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MID SECTION/TORSO |
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Variation of crunches
incline and weighted
leg raises
hyperextensions
hanging leg raises |
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CHEST & SHOULDERS & BACK |
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Seated Front Press |
( 3-5×12, 10, 8, 8, 6 ) |
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tri-setted with |
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Wide Grip Pulldowns |
( 3-5×12, 10, 8, 8 ) |
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and |
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Standing Bentover Lateral Raises |
( 3-5×6-8 ) |
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Dumbbell Press |
( 4-5×12, 10, 8, 8, 6 ) |
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tri-setted with |
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Dumbbell Pullovers |
( 4-5×12, 10, 8, 8, 6 ) |
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and |
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Seated Lat Row |
( 4-5×12, 10, 8, 8, 6 ) |
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LEGS |
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Leg Extensions |
( 3-5×10-12 ) |
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tri-setted with |
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Leg Curls |
( 3-5×8-12 ) |
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and |
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Calf Raises |
( 3-5×15-20 ) |
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Squats |
( 5-7×15, 15, 12, 10, 8, 6, 6 ) |
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Deadlifts |
( 5×10, 8, 6, 6, 6 ) |
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ARMS |
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Wrist Curls |
( 3-5×20, 15, 15, 15, 15 ) |
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tri-setted with |
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Thumbs Up curl |
( 3-5×10, 8, 8, 8, 6 ) |
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and |
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Pulley Pushdowns |
( 3-5×12-15 ) |
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Bent Bar Curls |
( 3-5×6-8 ) |
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supersetted with |
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Dips |
( 3-5×12-15 ) |
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Dumbbell Alternate Curls |
( 3-5×6-8 ) |
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supersetted with |
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Overhead or Lying Triceps Extensions |
( 3-5×12, 10, 8, 8 ) |
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off |
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UPPER BODY |
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Seated Front Press |
( 4×12, 10, 8, 6 ) |
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supersetted with |
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Pulldowns |
( 4×12, 10, 8, 6 ) |
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Dumbbell Inclines |
( 4×12, 10, 8, 6 ) |
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supersetted with |
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Pullovers |
( 4×12, 10, 8, 6 ) |
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Dumbbell Rows |
( 4×8 ) |
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Dumbbell Alternate Curls |
( 4×12, 10, 8, 6 ) |
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tri-setted with |
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Dips |
( 4xMax ) |
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and |
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Pulley Pushdowns |
( 4×12 ) |
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LEGS |
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Same as earlier leg day |
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Light Deadlifts |
( 5×8 ) |
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supersetted with |
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Rope Tucks |
( 5×25 ) |
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off |
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