Day |
Category |
Set |
Exercise |
Reps |
Rest |
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WORKOUT DAY ONE // Chest, Shoulders, and Triceps Workout |
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WORKOUT DAY TWO // Back, Biceps, and Abs Workout |
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WORKOUT DAY THREE // Legs, Core, and Calves Workout |
Tempo: 2-1-2 |
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< FOCUS Set > |
Set 1 |
Smith Machine Squat |
12-15 |
60 sec. |
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Set 2 |
Smith Machine Squat |
8-10 |
60 sec. |
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Set 3 |
Smith Machine Squat |
8-10 |
60 sec. |
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Set 4 |
Smith Machine Squat |
6-10 |
90 sec. |
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Set 5 |
Smith Machine Squat |
6-10 |
90 sec. |
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< JUMBO Set 1> |
Set 1 |
Leg Press |
8-12 |
0 |
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Leg Extension |
8-12 |
60 sec. |
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Set 2 |
Leg Press |
8-10 |
0 |
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Leg Extension |
8-10 |
60 sec. |
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Set 3 |
Leg Press |
6-8 |
0 |
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Leg Extension |
6-8 |
90 sec. |
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< JUMBO SET 2 > |
Set 1 |
Deadlift |
8-12 |
0 |
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Lying Leg Curl |
8-12 |
60 sec. |
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Set 2 |
Deadlift |
8-10 |
0 |
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Lying Leg Curl |
8-10 |
60 sec. |
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Set 3 |
Deadlift |
6-8 |
0 |
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Lying Leg Curl |
6-8 |
90 sec. |
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Set 4 |
Deadlift |
6-8 |
0 |
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Lying Leg Curl |
6-8 |
90 sec. |
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< JUMBO SET 3 > |
Set 1 |
Standing Calf Raise |
8-12 |
0 |
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Seated Calf Raise |
8-10 |
60 sec. |
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Set 2 |
Standing Calf Raise |
8-10 |
0 |
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Seated Calf Raise |
8-10 |
60 sec. |
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Set 3 |
Standing Calf Raise |
8-10 |
0 |
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Seated Calf Raise |
8-10 |
60 sec. |
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WORKOUT DAY FOUR // Chest, Shoulders, and Triceps Workout |
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WORKOUT DAY FIVE // Back, Biceps, and Abs Workout |
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Plan Home |
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