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Mega Workout

By Stephen Teeter's

Experience
Intermediate (2-3 years)
Time
58 minutes/day | 5 days/week | 3 weeks
Good for
Bodybuilding, Build Muscle, Gain Strength, Powerbuilding
Equipment
Barbell, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Other
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description
Source: docs.google.com

This mega workout is one of many I use to help build muscle and strength. If you are a hard gainer or need new workout ideas hopefully this will help. This is suitable for men and women and all fitness levels, pick weights that will challenge you and also progressively increase the weight each set (when needed).

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Barbell Squat demonstrationPlay Barbell Squat demonstration
5 sets, 3 - 5 reps, (rest 60s)
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
5 sets, 3 - 5 reps, (rest 60s)
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Barbell Lunge demonstrationPlay Barbell Lunge demonstration
4 sets, 4 - 6 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 4 - 6 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 4 - 6 reps, (rest 60s)
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Seated Calf Raise Machine
4 sets, 15 - 20 reps, (rest 60s)
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Chest Day

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 3 - 5 reps, (rest 60s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
5 sets, 3 - 5 reps, (rest 60s)
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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 4 - 6 reps, (rest 60s)
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Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
4 sets, 4 - 6 reps, (rest 60s)
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Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
4 sets, 6 - 8 reps, (rest 60s)
Substitution: Cable Flys
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 3 - 5 reps, (rest 60s)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
5 sets, 3 - 5 reps, (rest 60s)
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Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
5 sets, 4 - 6 reps, (rest 60s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
5 sets, 4 - 6 reps, (rest 60s)
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T-Bar Row with Handle
5 sets, 4 - 6 reps, (rest 60s)
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Shoulders Day

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Seated Dumbbell Shoulder Press
5 sets, 3 - 5 reps, (rest 60s)
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Arnold Press demonstrationPlay Arnold Press demonstration
5 sets, 3 - 5 reps, (rest 60s)
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Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
4 sets, 3 - 5 reps, (rest 60s)
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Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4 sets, 4 - 6 reps, (rest 60s)
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
4 sets, 4 - 6 reps, (rest 60s)
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Rope Pressdown demonstrationPlay Rope Pressdown demonstration
4 sets, 6 - 8 reps, (rest 60s)
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EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4 sets, 6 - 8 reps, (rest 60s)
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Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
4 sets, 6 - 8 reps, (rest 60s)
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
4 sets, 6 - 8 reps, (rest 60s)
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Seated Dumbbell Biceps Curl
4 sets, 6 - 8 reps, (rest 60s)
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Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4 sets, 6 - 8 reps, (rest 60s)
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Date Created: 3/22/2021, UTC


Last Updated: 3/22/2021, UTC

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