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| Day 1 – Legs, calves |
recommended sets & reps |
| Squat neutral stance |
3×8 |
| Stiff legged dead lift |
4×8 |
| Leg press neutral foot placement |
3×8 |
| Leg curl |
3xDrop set |
| leg extension |
3xDrop set |
| Calf raises (straight leg) |
3x[50 reps] |
| Seated calf raises (bent leg for soleus) |
3xDrop set |
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| Day 2 – Chest , Biceps |
recommended sets & reps |
| Flat bench press |
3×8 |
| Incline dumbell press |
3×8 |
| Flat dumbbell |
3×8 |
| Incline dumbbell flyes |
3×8 |
| Dips |
3xDrop set |
| Straight barbell curls |
3×12 |
| Heavy hammer curls |
3×12 |
| reverse cable curls (palms faceing down) |
2xDrop set |
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| Day 3 – Back , Traps,Ab toning |
recommended sets & reps |
| Deadlift |
3×8 |
| Wide grip cable pull downs |
3×12 |
| Close grip cable pull downs |
3×12 |
| Cable rows |
3xDrop set |
| Dumbbell shrug |
4×8 |
| Crunches |
3×30 (or as many as possible) |
| Seated leg tucks |
3×30 (or as many as possible) |
| Leg raises |
3×30 (or as many as possible) |
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| Day 4 – Shoulders,Triceps, Ab thickness |
recommended sets & reps |
| Military press |
3×8 |
| Barbell up right rows |
3×8 |
| Side raises |
3xDrop set |
| Rear pec deck |
3xDrop set |
| Cable tricep extension (infront of body) |
3×12 |
| Over head cable tricep extension |
3×12 |
| Kneeling cable crunches |
3×12 |
| Standing cable crunches |
3xDrop set |
| Weighted leg raises |
3×8 |
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