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This program is good for 3 days per week split program for cutting/gaining muscles for new to gym persons. Once per week muscle hit low intensity program.
Back Hyperextension
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3x20 reps |
rest: 90s
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Machine Lat Pulldown (Reverse Grip)
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3x8 reps |
rest: 90s
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Cable Seated Row
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4x8 reps |
rest: 90s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 90s
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Cable Shoulder Extension
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4x8 reps |
rest: 90s
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Machine Tricep Extension
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3x8 reps |
rest: 90s
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Walking
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0x0 reps |
rest: 20s
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Leverage Shoulder Press
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4x8 reps |
rest: 90s
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Machine Deltoid Raise
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3x8 reps |
rest: 90s
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Machine Reverse Fly
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3x8 reps |
rest: 90s
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Machine Leg Extension
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4x12 reps |
rest: 90s
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Machine Leg Press
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3x8 reps |
rest: 90s
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Machine Calf Press
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3x8 reps |
rest: 90s
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Barbell Bench Press
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4x8 reps |
rest: 90s
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Machine Fly
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3x8 reps |
rest: 90s
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Barbell Curl
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4x8 reps |
rest: 90s
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Preacher Curl Machine
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3x8 reps |
rest: 90s
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Machine Ab Crunch
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3x12 reps |
rest: 90s
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3x12 reps |
rest: 90s
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Walking
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0x0 reps |
rest: 20s
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