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The routine can be used during 3 or 4 days during the week. Personally, I work on it 4 days a week.
How to workout:
- Chest+Biceps=A
- Back+Shoulders=B
- Legs+Triceps=C
Week 1:
Day 1 -> A
Day 2 -> B
Day 3 -> C
Day 4 -> A
Week 2:
Day 1 -> B
Day 2 -> C
Day 3 -> A
Day 4 -> B
Etc..
Cable Lat Pulldown (Wide Grip)
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5x6 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Rear Delt Row
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3x8 reps |
rest: 60s
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Barbell Military Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Barbell Bench Press
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5x6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 0s
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Push-Up
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Seated Curl
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3x8 reps |
rest: 60s
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Barbell Squat
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5x6 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Barbell Tricep Extension
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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