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Day 1:

1. Decline press - 3 (the machine labels it ³decline press´ but it¶s truly called
an incline press)

Description
%    " # $
% "dumbbells or barbell     "# (#$
%,  & ! ($
%, (&$

2. Lat pulldown ± 2

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&$

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3. Chest press ± 1


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+ 

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9 &"&"" (% & ( (%&" " 8" 8this

4. Tricep extention ± 1


›. Push ups - (chest exercise not shown)

DAY 2

1. Cable front squats- 1



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cethod:

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Avoid:

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Targeted muscles:

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7" ( 8"  

2. V-up - (ab exercise not shown)

3. Deadlift ± 1


  

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›. Leg press ± ›

6. Leg curl ± 4




Ã. Leg extension ± 4

 
Day 3:

u Row ± 1

Instructions

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i Incline press - 3 (the machine labels it ³incline press´ but it¶s really called a
shoulder press)


Instructions

7:   "$ " "##  


  
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„ Cable row ± 2

Underhand grip, lying down

 Lateral raise ± 1

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› Underhand grip row - 1 (underhand grip not shown - palms look like this)




Use big long bar and go underhanded

¬ Bicep curl ± 1

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