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Long Limbed 5 Day Muscle Growth Workout

By Myworkouts

Experience
Advanced (3+ years)
Time
39 minutes/day | 5 days/week
Good for
Build Muscle
Equipment
Bodyweight, Trap Bar, Barbell, Squat Rack, 2 x Dumbbell, Flat Bench, Smith Machine, Hi-Lo Pulley Cable Machine, Incline Bench, Single D-Handle Attachment, Pull up bar, Row Cable Machine, Triangle Lat/Low Row Attachment, 1 x Dumbbell, Tricep Rope Attachment, Landmine, Dips (Parallel) Bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday – Leg Day A

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Bodyweight Walking Lunge
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Trap-Bar Deadlift
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Crossed-Arm Barbell Front Squat
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bulgarian Split Squat
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Smith Machine Calf Raise
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Tuesday – Chest and Shoulders Day

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Push-up
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Neutral-Grip Dumbbell Bench Press
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Incline Cable Flye
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Standing Barbell Military Press (AKA Overhead Press)
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Seated Lateral Raise
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Seated Dumbbell Shoulder Press using Neutral Grip
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Wednesday – Back, Rear Delts, and Traps Day

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V-Bar Pullup
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Seated Cable Row
4 sets, 8 reps, (rest 60s)
Wide grip variation
Time between exercises: 60s
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Bent-Arm Dumbbell Pullover
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Face Pull
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Suitcase Dumbbell Carry
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Friday – Leg Day B

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Bodyweight Squat
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Landmine Squat
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Landmine RDL
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Bodyweight Nordic Hamstring Curl
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Butt Lift (Bridge)
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Saturday – Back and Arms Day

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Inverted Row
3 sets, 12 reps, (rest 60s)
Wide grip variation
Time between exercises: 60s
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Bent Over Barbell Row
4 sets, 8 reps, (rest 60s)
Wide grip variation
Time between exercises: 60s
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Tricep Dips
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell French Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Standing Dumbbell Biceps Curl
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Standing Hammer Curl
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Date Created: Fri Oct 15 2021 19:27:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:27:01 GMT+0000 (Coordinated Universal Time)

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