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Training plan for the paid program by Physiqonomics.com
Barbell Squat
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3x10 reps |
rest: 120s
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Barbell Romanian Deadlift
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3x10 reps |
rest: 120s
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Dumbbell Lunge
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2x15 reps |
rest: 120s
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Machine Seated Leg Curl
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3x10 reps |
rest: 120s
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3x12 reps |
rest: 60s
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Machine Calf Raise
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3x30 reps |
rest: 60s
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Barbell Military Press
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3x10 reps |
rest: 180s
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Chin-Up
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3x10 reps |
rest: 180s
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Dumbbell Incline Bench Press
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3x15 reps |
rest: 120s
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Cable Cross-Over
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3x15 reps |
rest: 0s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 60s
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Dumbbell Incline Curl
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3x10 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x10 reps |
rest: 60s
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Cable Rope Face Pull
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3x12 reps |
rest: 60s
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Barbell Front Squat
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3x10 reps |
rest: 180s
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Barbell Hip Thrust
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3x10 reps |
rest: 180s
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Dumbbell Lunge
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3x20 reps |
rest: 0s
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Machine Seated Leg Curl
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3x15 reps |
rest: 0s
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Machine Leg Extension
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3x15 reps |
rest: 60s
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3x12 reps |
rest: 60s
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Barbell Bent-Over Row
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3x10 reps |
rest: 180s
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Barbell Incline Bench Press
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3x10 reps |
rest: 180s
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Dumbbell Bench Press
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3x15 reps |
rest: 0s
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Dumbbell One-Arm Row
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3x15 reps |
rest: 120s
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Dumbbell Lateral Raise
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3x20 reps |
rest: 0s
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Dumbbell Seated Bent-Over Reverse Fly
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3x20 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x15 reps |
rest: 0s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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