Max-OT vecka 1-2
E_K_E_N avatar E_K_E_N
Dec 11th 2013
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Max-OT vecka 1-2

DOWNLOADS/VIEWS: 53/2435
RATING: 76 (FROM 2 JEFIT MEMBERS)

4 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Double A  7 exercises, 56 mins
Barbell Curl exercise demonstration
Barbell Curl

2x6 reps

rest: 160s audio icon
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Dumbbell Alternating Hammer Curl exercise demonstration
Dumbbell Alternating Hammer Curl

2x6 reps

rest: 160s audio icon
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Cable Bicep Curl exercise demonstration
Cable Bicep Curl

1x6 reps

rest: 160s audio icon
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Cable Shoulder Extension exercise demonstration
Cable Shoulder Extension

3x6 reps

rest: 160s audio icon
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Barbell Tricep Extension (Supine) exercise demonstration
Barbell Tricep Extension (Supine)

2x6 reps

rest: 160s audio icon
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Cable Kneeling Crunch exercise demonstration
Cable Kneeling Crunch

2x15 reps

rest: 160s audio icon
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Hanging Knee Raise exercise demonstration
Hanging Knee Raise

2x12 reps

rest: 160s audio icon
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Shoulders and traps  5 exercises, 42 mins
Barbell Shoulder Press exercise demonstration
Barbell Shoulder Press

3x6 reps

rest: 160s audio icon
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Dumbbell Seated Arnold Press exercise demonstration
Dumbbell Seated Arnold Press

2x6 reps

rest: 160s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

2x8 reps

rest: 160s audio icon
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Barbell Shrug exercise demonstration
Barbell Shrug

2x6 reps

rest: 160s audio icon
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Barbell Upright Row exercise demonstration
Barbell Upright Row

2x6 reps

rest: 160s audio icon
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Back  4 exercises, 34 mins
Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

3x6 reps

rest: 160s audio icon
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Cable Seated Row exercise demonstration
Cable Seated Row

2x6 reps

rest: 160s audio icon
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Barbell Good Morning exercise demonstration
Barbell Good Morning

2x6 reps

rest: 160s audio icon
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Back Hyperextension exercise demonstration
Back Hyperextension

2x6 reps

rest: 160s audio icon
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Chest  3 exercises, 33 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

3x6 reps

rest: 160s audio icon
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Dumbbell Incline Bench Press exercise demonstration
Dumbbell Incline Bench Press

3x6 reps

rest: 160s audio icon
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Dip exercise demonstration
Dip

3x6 reps

rest: 160s audio icon
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