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Workout Taken From Mike Matthews Bigger, Leaner, Stronger. Worked it down to a 3 day split with Abs everyday.
Cardio to be done 2-3 times a week or more depending on personal goals.
The link to his book if you want more information.
http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG/ref=sr_1_1?ie=UTF8&qid=1389024482&sr=8-1&keywords=bigger+leaner+stronger
Barbell Bench Press
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3x8 reps |
rest: 90s
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Barbell Incline Bench Press
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3x8 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 90s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 90s
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Barbell Tricep Extension (Supine)
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3x8 reps |
rest: 90s
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Dip
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3x8 reps |
rest: 90s
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Cable Kneeling Crunch
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3x8 reps |
rest: 90s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 90s
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Air Bike
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3x8 reps |
rest: 90s
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Machine Ab Crunch
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3x8 reps |
rest: 90s
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Barbell Deadlift
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3x6 reps |
rest: 90s
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Barbell Bent-Over Row
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3x6 reps |
rest: 90s
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Pull-Up
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3x6 reps |
rest: 90s
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Barbell Curl
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3x6 reps |
rest: 90s
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Dumbbell Bicep Curl
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3x6 reps |
rest: 90s
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Cable Kneeling Crunch
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3x12 reps |
rest: 90s
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Parallel Bar Hip Raise
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3x12 reps |
rest: 0s
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Air Bike
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3x12 reps |
rest: 0s
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Machine Ab Crunch
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3x12 reps |
rest: 60s
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Barbell Squat
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3x6 reps |
rest: 90s
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Machine Leg Press
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3x6 reps |
rest: 90s
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Barbell Romanian Deadlift
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3x6 reps |
rest: 90s
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Barbell Seated Press
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3x6 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x6 reps |
rest: 90s
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Dumbbell Bent-Over Reverse Fly
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3x6 reps |
rest: 90s
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Cable Kneeling Crunch
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3x12 reps |
rest: 90s
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Parallel Bar Hip Raise
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3x12 reps |
rest: 0s
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Air Bike
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3x12 reps |
rest: 0s
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