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Based on Brin's FM4M program. phase 1: fat burning and bulking
Barbell Squat
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3x15 reps |
rest: 60s
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Barbell Standing Military Press
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3x15 reps |
rest: 60s
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Dumbbell Lunges
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3x15 reps |
rest: 60s
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Barbell Up Right Row
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3x15 reps |
rest: 60s
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Standing Calf Raises
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3x15 reps |
rest: 60s
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Crunches
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3x15 reps |
rest: 60s
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Barbell Reverse Grip Bent Over Row
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3x15 reps |
rest: 60s
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Barbell Bench Press
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3x15 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x15 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x15 reps |
rest: 60s
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Barbell Curl
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3x15 reps |
rest: 60s
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Cable Triceps Pushdown
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3x15 reps |
rest: 60s
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Leg Press
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3x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 60s
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Leg Extensions
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3x15 reps |
rest: 60s
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Cable Rope Rear Delt Row
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3x15 reps |
rest: 60s
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Seated Calf Raise
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3x15 reps |
rest: 60s
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Knee Hip Raise On Parallel Bars
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3x15 reps |
rest: 60s
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Close Grip Front Lat Pulldown
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3x15 reps |
rest: 60s
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Barbell Close Grip Bench Press
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3x15 reps |
rest: 60s
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T Bar Row
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3x15 reps |
rest: 60s
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Cable Seated Row
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3x15 reps |
rest: 60s
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