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3/7 method is Muskel
8 Days is a Week
# MAINTAIN THE SAME WEIGHT FOR 2 SESSIONS, THEN INCREASE THE WEIGHT BY 2.5 KG
Barbell Decline Bench Press
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5x7 reps |
rest: 10s
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Machine Assisted Chin-Up
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5x7 reps |
rest: 10s
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5x7 reps |
rest: 10s
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Machine Seated Leg Curl
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5x7 reps |
rest: 10s
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5x7 reps |
rest: 10s
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Cable One-Arm Lateral Raise
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5x7 reps |
rest: 10s
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Barbell Squat
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2x5 reps |
rest: 200s
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Barbell Reverse Curl
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5x7 reps |
rest: 10s
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Machine Calf Raise
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5x7 reps |
rest: 10s
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Dumbbell Alternating Shoulder Press
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5x7 reps |
rest: 10s
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Cable Cross-Over
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5x7 reps |
rest: 10s
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Back Hyperextension
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5x7 reps |
rest: 10s
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Dumbbell Alternating Kickback
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5x7 reps |
rest: 10s
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Parallel Bar Leg Raise
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5x7 reps |
rest: 10s
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5x7 reps |
rest: 10s
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Barbell Wrist Curl (Palms Up)
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5x7 reps |
rest: 10s
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5x7 reps |
rest: 10s
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Barbell Hip Thrust
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5x7 reps |
rest: 10s
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Dumbbell Alternating Hammer Curl
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5x7 reps |
rest: 10s
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Barbell Wrist Curl (Palms Down)
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5x7 reps |
rest: 10s
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