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 |
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WORKOUT DAY FOUR // Chest, Shoulders, and Triceps Workout |
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WORKOUT DAY FIVE // Back, Biceps, and Abs Workout |
Tempo: 2-1-2 |
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< FOCUS Set > |
Set 1 |
Wide-Grip Pulldown |
10 |
60 sec. |
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Set 2 |
Wide-Grip Pulldown |
8-10 |
60 sec. |
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Set 3 |
Wide-Grip Pulldown |
8-10 |
60 sec. |
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Set 4 |
Wide-Grip Pulldown |
6-8 |
90 sec. |
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< JUMBO Set 1> |
Set 1 |
One-arm Dumbbell Row |
10-12 |
0 |
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Alternating Dumbbell Curl |
10-12 |
0 |
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Crunch |
10-12 |
60 sec. |
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Set 2 |
One-arm Dumbbell Row |
8-10 |
0 |
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Alternating Dumbbell Curl |
8-10 |
0 |
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Crunch |
8-10 |
60 sec. |
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Set 3 |
One-arm Dumbbell Row |
6-8 |
0 |
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Alternating Dumbbell Curl |
6-8 |
0 |
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Crunch |
6-8 |
90 sec. |
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< JUMBO SET 2 > |
Set 1 |
Curl-grip Pulldown |
10-12 |
0 |
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Reverse Curl |
10-12 |
0 |
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Leg Pull-in |
10-12 |
60 sec. |
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Set 2 |
Curl-grip Pulldown |
8-10 |
0 |
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Reverse Curl |
8-10 |
0 |
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Leg Pull-in |
8-10 |
60 sec. |
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< JUMBO SET 3 > |
Set 1 |
Straight-arm Cable Pullover |
10-12 |
0 |
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Barbell Curl |
10-12 |
0 |
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Cable Crunch |
10-12 |
60 sec. |
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Set 2 |
Straight-arm Cable Pullover |
10-12 |
0 |
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Barbell Curl |
10-12 |
0 |
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Cable Crunch |
10-12 |
60 sec. |
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Plan Home |
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