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| Workout Routines |
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| Beginner |
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| Intermediate |
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| Advanced |
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MID SECTION & AEROBIC WORK |
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15 minutes of intense cardio |
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Crunches, Leg Raises, Rope Tuck, Hyperextensions |
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Always do warm-up sets first x15 reps |
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Squats |
( 5×6 ) |
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Chins |
( 4xMax ) |
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Bentover Rows |
( 4×8 ) |
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off |
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Bench Press |
( 5×5 ) |
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Cleans & Presses |
( 4×6 ) |
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Extended torso work: |
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weighted hyperextensions |
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Roman Chair abdominals |
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hanging leg raises |
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rope tucks |
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off |
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Deadlifts |
( 5×5 ) |
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Barbell Curls |
( 4×6 ) |
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Dips |
( 4xMax ) |
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Grip & Forearm Work Bar Hangs |
( 3xMax ) |
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Wrist Curls |
( 3×15-20 ) |
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supersetted with |
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Reverse Wrist Curls |
( 3xMax ) |
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off |
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off |
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