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Day 1: Monday - Full Body Workout A | Day 2: Rest | Day 3: Wednesday - Full Body Workout B | Day 4: Rest | Day 5: Friday - Full Body Workout C | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 5 reps | 60s | Sets 1 and 2: Lighter Warm up Sets
Sets 3-5: Working Sets (3-5 Reps) |
2. Barbell Bench Press | 5 sets | 5 reps | 60s | Sets 1 and 2: Lighter Warm up Sets
Sets 3-5: Working Sets (3-5 Reps) |
3. Bent Over Barbell Row | 5 sets | 5 reps | 60s | Sets 1 and 2: Lighter Warm up Sets
Sets 3-5: Working Sets (3-5 Reps) |
4. Upright Barbell Row![]() | 3 sets | 10 reps | 60s | |
5. EZ-Bar Skullcrusher![]() | 3 sets | 10 reps | 60s | |
6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | |
7. Lying Leg Curls | 3 sets | 12 - 15 reps | 60s | |
8. Kneeling Ab Wheel![]() | 3 sets | 10 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 5 reps | 60s | Sets 1 and 2: Lighter Warm up Sets
Sets 3-5: Working Sets (3-5 Reps) |
2. Romanian Deadlift | 2 sets | 8 - 12 reps | 60s | |
3. Seated Barbell Military Press | 3 sets | 8 - 10 reps | 60s | |
4. Pull-up | 3 sets | 10 - 15 reps | 60s | |
5. Chest Dips![]() | 3 sets | 10 - 20 reps | 60s | |
6. Barbell Shrug | 3 sets | 10 reps | 60s | |
7. Seated Calf Raise Machine![]() | 3 sets | 12 - 15 reps | 60s | |
8. Plank | 3 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 5 reps | 60s | Sets 1 and 2: Lighter Warm up Sets
Set 3: Working Set (3-5 Reps) |
2. Barbell Squat | 1 set | 20 reps | 60s | |
3. Incline Dumbbell Press![]() | 3 sets | 10 reps | 60s | |
4. One-Arm Bent-Over Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
5. Seated Dumbbell Arnold Press![]() | 3 sets | 10 - 15 reps | 60s | |
6. Cable Tricep Extension![]() | 3 sets | 10 reps | 60s | |
7. Barbell Biceps Curl![]() | 3 sets | 10 reps | 60s | |
8. Lying Leg Curls | 3 sets | 12 - 15 reps | 60s | |
9. Kneeling Ab Wheel![]() | 3 sets | 10 - 15 reps | 60s |
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