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My Novice Program

owen.madaeen

May 15th 2018

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My Novice Program

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4 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

ss based with extras.

Day 1
Day 11
Day 12
Day 13

A 4 exercises, 31 mins

	Barbell Squat	3x5 reps	rest: 90s
	Barbell Bench Press	3x5 reps	rest: 90s
	Barbell Bench Press	5x10 reps	rest: 90s
	Barbell Deadlift	1x5 reps	rest: 90s

B 4 exercises, 25 mins

	Barbell Squat	3x5 reps	rest: 90s
	Barbell Military Press	3x5 reps	rest: 90s
	Barbell Military Press	3x5 reps	rest: 90s
	Barbell Deadlift	1x5 reps	rest: 90s

extras 1 7 exercises, 1 hr 6 mins

	Chin-Up	3x5 reps	rest: 90s
	Dumbbell One-Arm Row	3x8 reps	rest: 90s
	EZ Bar Curl	4x8 reps	rest: 90s
	Machine Calf Raise	4x12 reps	rest: 90s
	Bench Weighted Decline Crunch	4x20 reps	rest: 90s
	Cable Rope Face Pull	3x15 reps	rest: 90s
	Push-Up	3x5 reps	rest: 90s

extras 2 6 exercises, 46 mins

	Barbell Bent-Over Row	3x5 reps	rest: 90s
	Dumbbell One-Arm Row	3x5 reps	rest: 90s
	Dumbbell Incline Curl	3x5 reps	rest: 90s
	Machine Calf Raise	4x12 reps	rest: 90s
	Bench Weighted Decline Crunch	3x5 reps	rest: 90s
	Cable Rope Face Pull	3x5 reps	rest: 90s

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