SJHC - Reforco Muscular 6
zeluis avatar zeluis
Dec 11th 2015
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SJHC - Reforco Muscular 6

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs  7 exercises, 26 mins
Jump Squat exercise demonstration
Jump Squat

1x15 reps

rest: 45s audio icon
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Bodyweight Lunge exercise demonstration
Bodyweight Lunge

1x15 reps

rest: 45s audio icon
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Barbell Squat exercise demonstration
Barbell Squat

3x12,10,8 reps

rest: 45s audio icon
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Machine Single-Leg Press exercise demonstration
Machine Single-Leg Press

3x12,10,8 reps

rest: 45s audio icon
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Hack Squat (Reverse Position) exercise demonstration
Hack Squat (Reverse Position)

3x12,10,8 reps

rest: 45s audio icon
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Machine Leg Curl (Prone) exercise demonstration
Machine Leg Curl (Prone)

3x12,10,8 reps

rest: 45s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

3x12,10,8 reps

rest: 45s audio icon
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Back & Triceps and Abs  10 exercises, 39 mins
Pull-Up exercise demonstration
Pull-Up

3x12,10,8 reps

rest: 45s audio icon
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Machine Seated Row exercise demonstration
Machine Seated Row

3x12,10,8 reps

rest: 45s audio icon
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Leverage Machine High Row exercise demonstration
Leverage Machine High Row

3x12,10,8 reps

rest: 45s audio icon
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Cable Seated Row exercise demonstration
Cable Seated Row

3x12,10,8 reps

rest: 45s audio icon
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T Bar Row exercise demonstration
T Bar Row

3x12,10,8 reps

rest: 45s audio icon
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Cable Shoulder Extension exercise demonstration
Cable Shoulder Extension

3x12,10,8 reps

rest: 45s audio icon
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EZ Bar Tricep Extension exercise demonstration
EZ Bar Tricep Extension

3x12,10,8 reps

rest: 45s audio icon
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Weighted Tricep Dip exercise demonstration
Weighted Tricep Dip

3x12,10,8 reps

rest: 45s audio icon
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Plank exercise demonstration
Plank

3x1 reps

rest: 45s audio icon
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3x1 reps

rest: 45s
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Shoulders & Biceps  7 exercises, 28 mins
Dumbbell Seated Shoulder Press exercise demonstration
Dumbbell Seated Shoulder Press

3x12,10,8 reps

rest: 45s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

3x12,10,8 reps

rest: 45s audio icon
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Dumbbell One-Arm Front Raise exercise demonstration
Dumbbell One-Arm Front Raise

3x12,10,8 reps

rest: 45s audio icon
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Barbell Upright Row exercise demonstration
Barbell Upright Row

3x12,10,8 reps

rest: 45s audio icon
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Barbell Curl exercise demonstration
Barbell Curl

3x12,10,8 reps

rest: 45s audio icon
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Dumbbell Alternating Bicep Curl exercise demonstration
Dumbbell Alternating Bicep Curl

3x12,10,8 reps

rest: 45s audio icon
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Dumbbell Concentration Curl exercise demonstration
Dumbbell Concentration Curl

3x12,10,8 reps

rest: 45s audio icon
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