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Full body hit routine with drop sets and forced reps. On leg extensions, leg curls, and lat pulldowns do drop sets. On bench press machine use foot press to help with forced reps if so equipped, otherwise use drop sets. On leg press use arms to help press up legs for forced reps. On shoulder press, preacher curl, and tricep extension use one arm at a time and use your free hand to help with forced reps. On calve press go up with two legs and down with one for forced reps.
Machine Leg Extension
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1x10 reps |
rest: 60s
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Machine Seated Leg Curl
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1x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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1x10 reps |
rest: 60s
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1x10 reps |
rest: 60s
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Machine Bench Press
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1x10 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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1x10 reps |
rest: 60s
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Machine Shoulder Press
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1x10 reps |
rest: 60s
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Dumbbell One-Arm Preacher Curl
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1x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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1x10 reps |
rest: 60s
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1x10 reps |
rest: 60s
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