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PARAGDAVE
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FULL BODY WEEK 1
Information
Frequency :
7 days / week
Day Type :
Day of the Week
Type :
Bulking
Difficulty :
Intermediate
Tags :
Description
Monday
OFF
Tuesday
Full Body
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Incline Bench Press
45 sec
10
5
Chest
Dumbbell Bench Press
45 sec
12
3
Back
Pull-Up
45 sec
10
3
Back
Barbell Bent-Over Row
45 sec
10
3
Shoulders
Dumbbell Seated Shoulder Press
45 sec
10
3
Shoulders
Dumbbell Lateral Raise
45 sec
10
4
Abs
Crunch
45 sec
20
3
Wednesday
OFF
Thursday
Full Body
Muscle
Exercise Name
Timer
Reps
Sets
Track
Biceps
Barbell Curl
45 sec
10
4
Triceps
Barbell Tricep Extension (Supine)
45 sec
10
4
Lower Legs
Dumbbell Calf Raise
30 sec
12
4
Upper Legs
Barbell Squat
45 sec
8
5
Upper Legs
Dumbbell Lunge
45 sec
10
3
Back
Barbell Romanian Deadlift
45 sec
10
4
Abs
Hanging Leg Raise
30 sec
20
3
Friday
Workout Day #5
Saturday
FULL BODY
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
45 sec
10
5
Chest
Dumbbell Incline Bench Press
45 sec
10
3
Back
Pull-Up
45 sec
10
3
Back
Cable Seated Row
45 sec
10
3
Shoulders
Barbell Upright Row
45 sec
10
4
Shoulders
Barbell Military Press
45 sec
10
3
Abs
Crunch
30 sec
20
3
Sunday
Workout Day #7