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From "Jefit Built-in Bulking Routine For Beginners"
[03 Dec 18, Mon]
Building strength
Focusing on core exercises
Monday: removed Dip
Wednesday: removed Alternate; replaced pull-ups with
Barbell Bench Press
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5x6 reps |
rest: 120s
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Barbell Tricep Extension (Supine)
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5x6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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5x6 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Barbell Deadlift
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5x6 reps |
rest: 120s
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Barbell Curl
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5x8 reps |
rest: 60s
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Barbell Bent-Over Row
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5x6 reps |
rest: 60s
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Pull-Up
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4x6 reps |
rest: 60s
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Dumbbell Incline Curl
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5x8 reps |
rest: 60s
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Barbell Squat
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5x6 reps |
rest: 120s
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Barbell Shoulder Press
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5x6 reps |
rest: 60s
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Barbell Shrug
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5x8 reps |
rest: 60s
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Dumbbell Lunge
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4x6 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 60s
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