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Advanced Weight Training Program
Remember, you can change this schedule around to match that of your current lifestyle. This schedule is not set
in stone. I prefer this type of schedule because it gives me more recreational time outside the gym (I dont livein the gym anymore!).
Prior to each workout session, perform 5 minutes of light cardio.
Day 1 - Chest / Biceps and Triceps
Chest
Bench Press
Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the
following sets.
4 x 20 repetitions - Rest 30 seconds in between each set
Incline Dumbbell Press
Warm up: 1 x 30 repetitions - Rest 40 seconds and perform thefollowing sets.
4 x 20 repetitions - Rest 30 seconds in between each set
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Chest and arms Rest Legs / Abs Shoulders and back Rest Repeat
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Biceps super set with Triceps
Barbell Curls super set with Close Grip Bench Press
Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets
3 x 20 repetitions - Rest 30 seconds in between each set
Seated Dumbbell Curls super set with Standing Cable Press Downs
Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets
3 x 20 repetitions - Rest 30 seconds in between each set
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Day 3 - Legs / Abs
Quadriceps
Leg Extensions
Warm up: 1 x 30 repetitions - Rest 40 seconds and perform thefollowing super sets
4 x 20 repetitions - Rest 30 seconds in between each set
Squats
Warm up: 1 x 30 repetitions - Rest 40 seconds and perform thefollowing super sets
4 x 20 repetitions - Rest 30 seconds in between each set
Hamstrings
Leg Curls
Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the
following super sets
3 x 20 repetitions - Rest 30 seconds in between each set
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Stiff Leg Dead Lifts
3 x 20 repetitions - Rest 30 seconds in between each set
Calves
Standing Calf Raises
5 x 20 repetitions - Rest 20 seconds in between each set
Abs
Ab Crunches
4 x 20 repetitions - Rest 25 seconds in between each set
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Day 4 - Back and Shoulders
Back
Seated Lat Machine Pull Downs
Warm up: 1 x 30 repetitions - Rest 40 seconds and perform thefollowing super sets
4 x 20 repetitions - Rest 30 seconds in between each set
T-Bar Rows (If a T-Bar is not available, try) Bent Over Barbell Rows
Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets
4 x 20 repetitions - Rest 30 seconds in between each set
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Shoulders
Seated Barbell Shoulder Press
Warm up: 1 x 30 repetitions - Rest 40 seconds and perform thefollowing super sets
4 x 20 repetitions - Rest 30 seconds in between each set
Single Arm Dumbbell Raise
4 x 20 repetitions - No rest. Once you complete the prescribed
repetitions for one arm, do the other arm immediately. Back and
forth until the exercise is complete.
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Shrugs
4 x 20 repetitions - Rest 20 seconds in between each set
This is a sample 20 rep workout routine. When making exercise transitions,
there should be minimal rest with just enough time to get a drink of water
and prepare your next exercise. The weight used should be light to moderatewith no need of a spotter. However, a spotter may be a good idea if your not
sure of the weight so dont be shy to ask for a spot (Better to be safe thansorry).
Remember, the key to this type of routine is to fully pump the muscles up
with as little rest as possible. This allows for added exercise intensity in
order to force your body to work harder. Also remember, this is a short term
routine and I wouldnt recommend doing it for any longer than 3 to 4weeks. However, if your making great gains with it, keep soaking it up and
go for as long as you can.
For an added fat burning workout, try doing 15 to 20 minutes of moderate intensity cardio after each
session.
Feel free to customize this routine to fit that of your own needs including exercise choices and weightused. However, just remember to keep the amount of repetitions to 20 and rest periods to a minimum.
Advanced Weight Training Program
The following weight training routine is an advanced program designed to stimulate more muscle activity via
higher intensity levels.
By employing more intensity levels, you increase the chances of more muscle growth. However, higher
intensity levels require more rest, which is what this weight training program lays out.
This advanced routine incorporates some advanced techniques that you have not used with other programs inBuilding Muscle 101.
This routine uses supersets to add more intensity to your program. By increasing the intensity of the program,you will force your body to work harder which in turn, will help build more muscle mass.
This routine is a tough one so you should be an advanced weight trainer before you attempt this workoutroutine. If you haven't been weight training for at least 6 months, you need to use a different program because
this one is too much for the beginner. I strongly suggest you take a look at building muscle 101's beginner -
intermediate programs locatedhere .
The bottom line is to constantly improve your performance by exposing your body to higher intensity levels and
physical overloads. The following workout program is designed to bring your body to a more advanced level ofweight training.
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The volume of training and intensity levels are very high and I recommend that you proceed with caution. Onceyou have adopted good training form and have acquired good nutritional habits, the following weight lifting
program will take you to the next level of development.
Advanced training techniques
Super Sets
This weight lifting routines will use an advanced technique called super sets. What are super sets? Basically, asuper set is a technique where two exercises are done in continous fashion using two different muscle groups.For example, doing a biceps curl immediately followed by close grip bench presses is considered on super set.
There is no rest in between each of these exercises.
Program 2A
Duration: 4 weeks to 8 weeks advanced weight lifting routines
This weight lifting routine uses multiple sets for each exercise and incorporates more exercises.
Advanced weight lifting routine
The training schedule for this weight lifting routine is as follows:
Day one: Back and shoulders, abs
Day two: Rest
Day three: Quadriceps, hamstrings, and calves
Day four: Rest
Day five: chest, biceps, and triceps, abs
Day six: Rest
Day seven: Repeat
Day1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Back, shoulders and abs Rest Quadriceps, hamstrings and calves Rest Chest, arms and abs Rest Repeat cycle
Day one - Back and shoulders, abs
Body part Exercise Warm up Repetitions
Warm up Aerobic exercise -
Stationary bike/stair climber/elliptical 5 - 10 minutes
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Back Lat machine pull downs
Bent over barbell rows
Low pulley cable rows
Shrugs
20 reps
15 reps
15 reps
15 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 to 8 reps
1 x 12 reps1 x 10 reps
1 x 8 to 10 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 8 reps
Shoulders Press behind the neck
Seated dumbbell press
Supersettedwith
Side laterals
20 reps 1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 - 8
1 x 12 reps
1 x 10 reps1 x 8 reps
Supersetted
3 x 12 reps
Abs Cable crunches 1 x 20 reps1 x 20 reps
1 x 20 reps
1 x 20 reps
Day three: Quadriceps, hamstrings, and calves
Body part Exercise Warm up Repetitions
Warm up Aerobic exercise -
Stationary bike/stair climber/elliptical 5 - 10 minutes
Quadriceps Leg extensions
Squats
20 reps
20 reps
1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 to 8 reps
1 x 12 reps
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Leg presses15 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 8 reps
1 x 20 reps
Hamstrings Stiff legged dead lifts
Leg curl
15 reps
15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 8 reps
Calves Standing calf raises
Seated calf raises
25 reps
25 reps
1 x 20 reps
1 x 20 reps
1 x 20 reps
1 x 20 reps
1 x 15 reps
1 x 15 reps
Day five: chest, biceps, and triceps, abs
Body part Exercise Warm up Repetitions
Warm up Aerobic exercise -
Stationary bike/stair climber/elliptical5 - 10 minutes
Chest Bench press
Incline press
Flat bench fly
Supersetted with
Dips
1 x 20 reps
1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 - 8 reps
1 x 12 reps
1 x 12 reps
1 x 12 reps
Supersetted
1 x 12 reps1 x 12 reps
1 x 12 reps
Biceps
Superset
Triceps
Standing barbell curls
Superset with
20 reps 1 x 12 reps1 x 10 reps
1 x 8 reps
1 x 8 reps
Superset
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Close grip bench press
15 reps 1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 8 reps
Seated alternate curls
Superset with
Standing cable press downs
15 reps
15 reps
1 x 8 reps
1 x 8 reps
1 x 8 reps
Superset
1 x 8 reps
1 x 8 reps
1 x 8 reps
Preacher curls
Supersetted with
Lying triceps extensions
1 x 8 reps
1 x 8 reps
1 x 8 reps
Superset
1 x 8 reps
1 x 8 reps
1 x 8 reps
Abs Cable crunches 1 x 20 reps1 x 20 reps
1 x 20 reps
1 x 20 reps
It is very important that you use a weight training log to record all aspects of your workouts. By using a weight training
log, you'll see your strengths and weakness' and you can use this information to improve your training. See building
muscle 101'sweight lifting tips herefor more information.
Day one: back and shoulders
Warm up
Stationary bike/elliptical/treadmill 5 to 10 minutes
Do a light 5 to 10 minutes of aerobic work to warm your entire body up. You don't have to go to crazy herebecause the main purpose of this exercise is warm up, and not to burn fat or build up aerobic capacity - Only a
warm up.
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Back and shoulders
Lat machine pull downs
Set Progression:
Warm up: 20 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitionsSet three: 1 x 8 repetitions
Rest periods between sets: 50 seconds in between
each set.
Bent over barbell rowing
Set Progression:
Warm up: 20 repetitions
Set one: 1 x 12 repetitionsSet two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions
Rest Period: 40 seconds to 60 seconds.
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Low pulley cable rowing
Set Progression:
Warm up: 15 repetitionsSet one: 1 x 12 repetitionsSet two: 1 x 10 repetitions
Set three: 1 x 8 to 10 repetitions
Rest between sets: Proceed immediately
to shrugs. No resting.
Shrugs
Set Progression
Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 reps
Set three: 1 x 10 reps
Set four: 1 x 8 reps
Rest periods between sets: 50 seconds.
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Shoulders
Press behind the neck
Set Progression:
Warm up: 20 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repsSet three: 1 x 8 reps
Set four: 1 x 6 to 8 reps
Rest periods between sets: 60 seconds.
Seated dumbbell presses supersetted with side laterals
This exercise uses supersets. Remember, supersets are meant to add more intensity to your
weight training program. A super set is to do
one exercise and without any rest immediatelyproceed to another exercise in succession.
First do theseated dumbell press
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And than proceed immediately toside laterals.
Set progression for the seated dumbell press:
set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set progression for side laterals:
Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitionsSet three: 1 x 12 repetitions
Remember, As soon as you complete the first set of seateddumbell presses, immediately perform a side lateral. Rest
for about 30 to 50 seconds and than complete the second
set of presses and immediately do another set of laterals.
Repeat for the third set.
Rest periods between sets: 30 to 50 seconds. As soon asyou've finished completing the superset, rest for about 30
to 50 seconds.
Abs
Cable crunches
Weight lifting exercise position
1. Attach a rope handle to the overhead cable pulley apparatus.
2. While kneeling, hold the rope handle with both hands in an overhand grip.
3. Hold the rope behind your neck keep you body upright and head turned downwards.
Execution
1. Slowly bend the trunk of your body downwards until your abdominal muscles are fully contracted. Raise and
repeat.
2. Keep the movement fluent, slow, and controlled.
Set progression: Set one: 1 x 20 repetitions
Set two: 1 x 20 repetitionsSet three: 1 x 20 repetitions
Set four: 1 x 20 repetitions
Rest periods: 40 seconds in between each set.
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Day three - Quadriceps, hamstrings, and calves
Warm up for advanced weight lifting 2A routines
Again, the main purpose of this warm is to get the blood flowing in your body. Since your going to be training legs, it
helps to get your blood, muscle, and connective tissues warmed up. I suggest doing 5 to 10 minutes of light aerobics.
Feel free to use anything that gets your heart rate going. For example, you may want to use the exercise bike, treadmill,
stair stepper, elliptical trainer, walking, rope jumping, running on the spot or anything else you may prefer.
Also remember that this is just a warm up designed to get your blood going and heart pumping before youproceed with the upcoming workout so there's no need to go all out at 100%.
Once you've completed the warm up, do 10 minutes of light stretching for your legs.
Quadriceps, hamstrings, and calves
Leg extensions
Set progression:
Warm up: 20 repetitionsSet one: 1 x 15 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions
Note* This exercise is not about building muscle mass.
This exercise is about warming your knee area up andgetting your quadriceps muscles moving. I suggest not
going super heavy on this exercise and aim for high
repetitions. Really concentrate on going nice and slow.
Rest periods between sets: 45 seconds
Squats
Set progression:
Warm up: 20 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitionsSet three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions
Set five: 1 x 12 repetitions
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Note* With each passing set, you should be increasing the weight. On the fifth set, you should drop the weightto about 60 percent of your max and pump out 12 proper repetitions. Remember, always use a spotter when you
use heavy weight.
Rest periods between sets: 60 to 90 seconds except the fourth set. You should rest about 50 seconds on your
fourth set.
Leg press
Set progression:
Warm up: 15 repetitions
Set one: 1 x 12 repetitionsSet two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 8 repetitionsSet five: 1 x 20 repetitions
Note: Increase the weight for set two thatallows you to perform the prescribed
repetitions in good form. You should be
using about 60% to 70% of your max onset two. You should be increasing the
weight by at least 10% for the third set or
close to 80% of your max.
On your fourth set, you should be nearing 85% of your max. Once you've completed the fourth set, immediatelydrop down to 60% of your max and do 20 reps in a very slow manner. This is a very tough part of the exercise
but trust me, it will pay huge dividends in the near future.
Remember to breath on this exercise and always keep your head level. Dont push your head back. Rememberto drink some water in between sets. Rest periods between sets: 60 seconds
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Hamstrings
Stiff legged dead lifts
Set progression:
Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitionsSet three: 1 x 10 repetitions
Note* Your legs might feel a little rubbery after
the beating your quadriceps received from squats
and the leg press. Take the time you need to get
your legs back to working order.
This exercise is all about form and not about how
much weight you use. If you can use good form,you'll get the most from this great hamstring
builder. Start off with a light weight. What you
want to do is get a good stretch and really squeezeat the top of the movement.
Rest periods between sets: 50 seconds
Lying leg curl
Set progression:
Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitionsSet four: 1 x 6 to 8 repetitions
Rest periods between sets: 50
seconds
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Calves
Standing calf raises
Set progression:
Warm up: 25 repetitions
Set one: 1 x 20 repetitions
Set two: 1 x 20 repetitionsSet three: 1 x 20 repetitions
Rest periods between sets: 45 seconds
Seated calf raises
Set progression: Warm up: 25
repetitions
Set one: 1 x 20 repetitionsSet two: 1 x 15 repetitions
Set three: 1 x 15 repetitions
Rest periods: 30 to 45 seconds
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Day five: Chest, arms and abs
Warm up
Stationary bike/elliptical/treadmill 5 to 10 minutes
Chest, arms and abs
Bench press
Set progression:
Warm up: 20 repetitions
Set one: 1 x 12 repetitionsSet two: 1 x 10 repetitions
Set three: 1 x 8 repetitionsSet four: 1 x 6 repetitions
Rest periods between sets: 40 to 60seconds. In between your 3rd and 4th set,
rest about a minute and a half.
Incline Bench Press
Set progression:
Warm up: 15 repetitionsSet one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions
Rest periods between sets: 1 minute to 1 minutes.
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Flat Bench Dumbbell Fly supersetted with dips
This superset is a tough one. As soon as you complete your first set of Dumbbell flys head over and do
a set of dips. Repeat this exercise scheme three times.
Flat bench flyes
Set progression:
Set one: 1 x 12 repetitionsSet two: 1 x 12 repetitions
Set three: 1 x 12 repetitions
Super set with:
Parallel Bar Dips
Set progression:
Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions
* Note. First, do a set of 12 for the flat bench
dumbell fly. As soon as you've finished 12repetitions, head on over to the dip station andperform 12 repetitions. Rest for about 30 to 50
seconds and repeat the exercise for a second and
third set. Use your body weight for this exercise.
For the first couple of workouts youll be lucky to
get 8 reps out since youre going to be super
setting these with flat bench flys. Dont worry,
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youll get 12 repetitions sooner or later as long as you are consistent.
Try and use a slight increase in weight for the flyes. You should slightly increase the amount of weight you
used, if at all. The reason being is that this exercise is all about form. You want concentrate on the exercise andreally feel the chest working. Really squeeze your pectoral muscles throughout the whole movement, especially
at the top. What you want to start doing is flushing your chest and filling it with blood in order to really get
the pump happening.
Really squeeze those pecs hard.
Rest period between sets: 30 to 50 seconds.
Biceps and Triceps
Standing barbell curls supersetted with close grip bench presses
This superset is a fantastic combination. As soon as you complete your first set of barberll curls, head
over and do a set of close grip bench presses. Repeat this exercise scheme three times.
Standing barbell curls
Set progression:
Warm up: 20 repetitions
Set one: 1 x 10 to 12 repetitions
Set two: 1 x 10 repetitionsSet three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions
Super set with close grip bench presses:
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Close grip bench press
Set progression:
Warm up: 15 repetitionsSet one: 1 x 12 repetitions
Set two: 1 x 10 repetitionsSet three: 1 x 8 repetitionsSet four: 1 x 8 repetitions
Note* First, do a set of barbell curls withabout 50% of your max. As soon as you've
finished the repetitions, head on over to the
bench and perform 12 repetitions. Rest for
about 30 to 50 seconds and repeat theexercise for a second, third, and fourth set.
Try and increase the weight for both
exercises for each successive set. Aim for a10% increase in weight with each set. By
the time you reach the fourth and final set,
you should be at 80% to 85% of your max.
For the first couple of workouts this may
seem a little weird but trust me, this workout will do wonders if you stick with it.
Try and aim for a 5% to 10% increase in weight from set one to set two in this program.
For your last set, you should be using weight that allows you to perform 8 reps but with some difficulty. You
want to just barely complete 8 reps in good form.
Rest periods between warm up and set one: 30 to 50 seconds
Seated alternate curls supersetted with standing cable pressdowns
This is a great combination that will give your arms a super pump. Perform this exercise smoothly and at aquick pace.
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Seated alternate dumbell curls
Set progression:
Set one: 1 x 8 repetitionsSet two: 1 x 8 repetitions
Set three: 1 x 8 repetitions
Super set with standing cable pressdowns:
Standing cable pressdowns
Set progression:
Set one: 1 x 8 repetitions Set two: 1 x 8
repetitions Set three: 1 x 8 repetitions
Remember, as soon as you've completed a
set of alternate curls, head straight over tothe cable pressdown and perform the set.
Don't wait around, you must immediately
perform the set.
Rest periods between sets: 35 seconds
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Preacher curls supersetted with lying triceps extensions
This is a tough combination that will flush your arms with a lot of blood. You'll love the feeling your getwhen you complete each super set.
Preacher curl
Set progression:
Set one: 1 x 8 repetitionsSet two: 1 x 8 repetitions
Set three: 1 x 8 repetitions
Supersetted with lying triceps extensions
Lying triceps extensions
Set progression:
Set one: 1 x 8 repetitions
Set two: 1 x 8 repetitions
Set three: 1 x 8 repetitions
Rest periods: 35 seconds
Note* For the first set of preacher curls,
start with about 65% of your max. The trickto this exercise is to do them nice and slow.
Slowly lower the weight and slowly curl the
weight up. Keep the weight constantthroughout the entire exercise. In order to
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get the maximum benefit of this exercise, make sure you do them nice and slow.
As soon as you finish a set of preacher curls, do a set of lying triceps curls. Start off with about 60% of
your max and keep on adding 5% to 10% of your max with each successive set.
Abs
Cable crunches
Or
Crunches
Set progression:
Set one: 1 x 20 repetitions
Set two: 1 x 20 repetitions
Set three: 1 x 20 repetitions
Set four: 1 x 20 repetitions
Alternate Front Dumbbell Raise Alternating Dumbbell Curls Arnold Press
Back barbell Row
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back Bench Press blog import nrle
Lat pulldowns CalfRaise curls
Close Grip Bench Press Diagram crunches bodyweightlunges
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Dumbbell bench press Dumbbell-Fly Dumbbell Incline Bench Press
Dumbel Press Incline Bench Press Half Bench Press
Dumbbell Curl Leg Curl Leg Press
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Lateral raises Full Prcurl Overhead extensions Fin
Leg squate Lying Triceps Extension Preacher curl
Press Behind Neck (Back Press) Seated Dumbbell Curls shoulders Front Rises
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Squat T Bar Rowing Wide Grip Chins
Wrist Curl Press Arnold -1 Press Arnold -2
preacher-curl-main_Full
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