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Time to get serious.

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  • 10-08-2011 9:36pm
    #1
    Registered Users Posts: 3,200 ✭✭✭


    Read this forum a lot and seems like the people here know what there talking about.
    My friend sent me this, he said it worked very well for him so any opinions on it?

    Day 1
    Barbell Incline Bench Press 3X8
    Dumbbell Bench Press 3X10
    Laying On Incline Bench Dumbbell Flys 3X12
    Standing Mid Cable Flys 2X15
    Barbell Incline Bench Press 2X15
    Standing Bicep Curl Barbell 3X8
    Incline Dumbbell Biceps Curl One arm 3X10
    Cable Concentration Bicep Curl 3X12
    Standing Bicep Curl Barbell Both Arms 2X15
    Hanging Leg Raise 2X6
    Abdominal Crunches Hands by Head 1X60
    Hanging Leg Raise 2X60

    Day 2
    Barbell Squat 3X6
    Machine Leg Press 3X10
    Barbell Reverse Lunge 3X10
    Seated Machine Leg Extension 3X12
    Prone Machine Leg Curl 3X12
    Barbell Squat 2X15
    Standing Calf Raise 3X6
    Seated Calf Raise 2X15

    Day 3
    Standing Barbell Military Press 3X8
    Standing Dumbbell Upright Row 2X10
    Standing Cable Side Raise One Arm 3X12
    Standing Dumbbell Rear Delt Raise 3X12
    Standing Barbell Military Press 2X15
    Standing Barbell Shrugs 3X6
    Standing Dumbbell Shrugs 2X12
    Standing Barbell Shrugs 2X15
    Bent Over Cable Crunch 2X8
    Leg Lifts on Ground 3X25
    Bent Over Cable Crunch 2X15

    Day 4

    Barbell Bent Over Wide Grip Rows 3X8
    Pull-Up/ Chin 3X10
    Seated Cable Row 3X12
    Seated On Bench Cable Lat Pulldowns One Arm 3X15
    Barbell Bent Over Wide Grip Rows 2X15
    Barbell Close Grip Bench Press 3X8
    Standing Cable Triceps Extension 3X10
    Standing Both Legs Over Head Tricep Extension 3X12
    Barbell Close Grip Bench Press 2X15


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