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Start With no readiness Game plan: Stage 3 of the Aggregate Novice's Program

By Myworkouts

Experience
Intermediate (2-3 years)
Time
83 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
Barbell, Incline Bench, 2 x Dumbbell, Flat Bench, Dips (Parallel) Bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Dumbbell, Loop Bands, Pull up bar, Bodyweight, Squat Rack, Leg Extension Machine, Lying Leg Curl Machine, 45 Degree Leg Press Machine, Seated Calf Raise Machine, Rope Cable Machine, Tricep Rope Attachment, EZ Bar, Preacher Curl Bench
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

Workout Overview


Monday - Workout 1

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Barbell Incline Bench Press
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bench Press
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Flyes
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Chest Dips
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Lat Pulldown
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Bent-Arm Dumbbell Pullover
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Barbell Row
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Banded Bent Over Reverse Fly
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Shrug
2 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
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Hanging Straight Leg Raise
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Crunches
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Plank
12. Plank
2 sets, 60s, (rest 60s)
Time between exercises: 60s
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Wednesday - Workout 2

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Barbell Back Squat
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Sissy Squat
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Leg Extensions
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Alternating Rear Lunge
3 sets, 10-12 reps, (rest 60s)
Per leg
Time between exercises: 60s
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Stiff-Legged Barbell Deadlift
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Lying Leg Curls
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Sled 45 Degree Calf Press
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
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Friday - Workout 3

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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Barbell Upright Row
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lateral Raise
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
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Rear Delt Raise
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Close-Grip Bench Press
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Barbell French Press
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Rope Tricep Extension
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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EZ-Bar Curl
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Alternating Incline Dumbbell Biceps Curl
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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EZ Bar Spider Curl
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Standing Hammer Curl
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Wrist Curl Over Bench
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Palms-Down Barbell Wrist Curl Over A Bench
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Date Created: Mon Oct 18 2021 23:02:00 GMT+0000 (Coordinated Universal Time)


Last Updated: Mon Oct 18 2021 23:02:00 GMT+0000 (Coordinated Universal Time)

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