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Workout Plan

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Chest/Triceps/Abs EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 | Cardio Warm-up: 5 minutes | | XX | XX | XX | XX | Incline Press: 1 Warm-up Set: 8-12 reps, 3 sets of 8-12 reps, 60-90 seconds rest, 1 mixed-grip drop set on final set: 21 reps | | | | | | Incline Flye: 3 sets of 8-12 reps, 30-60 seconds rest, Drop set on final set | | | | XX | XX | Flat Dumbbell Press: 4 sets of 6-10 reps, 60-90 seconds rest | | | | | XX | Superset: | XX | XX | XX | XX | XX | Chest dips: 3 sets to failure | | | | XX | XX | Modified Pushup: 3 sets to failure, 30 seconds rest between | | | | XX | XX | Superset: | XX | XX | XX | XX | XX | Skull Crushers: 1 Warm-up Set: 8-12 reps | | XX | XX | XX | XX | 3 sets of 12-16 reps | | | | XX | XX | Close-Grip Bench Press: 1 Warm-up Set: 8-12 reps | | XX | XX | XX | XX | 3 sets of 12-16 reps, 60 seconds rest between | | | | XX | XX | Triceps Pushdown (Rope): 3 sets of 12-16 reps, 30 seconds rest | | | | XX | XX | Overhead Dumbbell Triceps Extension: Quadruple drop set to failure, No rest | | XX | XX | XX | XX | Abs: 4 rounds, no rest between sets | XX | XX | XX | XX | XX | Hanging knee raise: Failure | | | | | XX | Swiss ball crunch: Failure | | | | | XX | Decline Reverse Crunch: Failure | | | | | XX | Broomstick twist or bicycle crunch: 25 reps | | | | | |

Back/Biceps/Calves EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 | Cardio Warm-Up: 5 minutes | | XX | XX | XX | XX | Wide-Grip Pull-up: 4 sets of 10 reps, 60 seconds rest | | | | | XX | Bent T-Bar Row: 3 sets of 10-15 reps, 60 seconds rest, Drop set on final set | | | | XX | XX | Close-Grip Pull-down: 3 sets of 10-12 reps, 60 seconds rest, Drop set on final set | | | | XX | XX | Dumbbell Single-Arm Row: 3 sets of 8-12 reps, 60 seconds rest | | | | XX | XX | Straight-Arm Lat Pulldowns (with rope): 5 sets of 15 reps, 30 seconds rest | | | | | | EZ-Bar Curl: 2 strict sets of 12-14 reps, 60 seconds rest, 2 cheat sets of 4-6 reps, 60 seconds rest | | | | | XX | Incline Dumbbell Curl: 4 sets of 10-12 reps, 30-60 seconds rest | | | | | XX | Superset: | XX | XX | XX | XX | XX | Spider Curl: 2 sets to failure | | | XX | XX | XX | Dumbbell Hammer Curl: 2 sets to failure, 30 seconds rest between supersets | | | XX | XX | XX | Calves: | XX | XX | XX | XX | XX | Standing Calf Raise: 4 sets of 10 reps, 30-60 seconds rest | | | | | XX | Donkey Calf Raise: 4 sets of 10 reps, 30-60 seconds rest, Drop set on every set | | | | | XX | Seated Calf Raise: 4 sets of 15 reps, 30-60 seconds rest | | | | | XX |

Quads/Hamstrings/Abs Workout EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 | Cardio: 5 minutes | | XX | XX | XX | XX | Straight-Legged Deadlifts: 1 warm-up set of 8-12 reps, 3 sets of 8-12 reps, 60 seconds rest | | XX | XX | XX | XX | Standing Leg Curl: 3 sets of 8-12 reps, 60 seconds rest | | | | XX | XX | Seated Leg Curl: 5 sets of 12 reps, 30 seconds rest | | | | | | Front Squats: 1 warm-up set of 10-15 reps, 3 sets of 14-16, 10-12, 6-8 reps; 60-90 seconds rest, drop set on final set | | | | | XX | Leg Press: 3 sets of 10-12 reps, 60 seconds rest, drop set on final set | | | | XX | XX | Superset | XX | XX | XX | XX | XX | Leg Extensions: 3 sets of 12-15 reps | | | | XX | XX | Jumping Lunges: 3 sets of 12-15 reps, 30 seconds rest | | | | XX | XX | Abs Circuit: 4 rounds, no rest between sets | | | | | XX | Hanging Leg Raise: 1 set to failure | | XX | XX | XX | XX | Swiss Ball Crunch: 1 set to failure | | XX | XX | XX | XX | Decline Reverse Crunch: 1 set to failure | | XX | XX | XX | XX | Broom Stick Twist or Bicycle Crunch: 1 set of 25 reps | | XX | XX | XX | XX |

Shoulders/Traps/Calves EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 | Cardio Warm-up: 5 minutes | | XX | XX | XX | XX | Dumbbell Press: 3 sets of 12-16 reps, 60-90 seconds rest, Drop set on last set | | | | XX | XX | Lateral Raises: 3 sets of 10-12 reps, 30-60 seconds rest, Triple drop set on last set | | | | XX | XX | Reverse Pec Deck Flyes: 5 sets of 10-14 reps, 30 seconds rest | | | | | | Superset: | XX | XX | XX | XX | XX | Front Raise: 3 sets of 10-14 reps | | | | XX | XX | Upright Row: 3 sets of 10-14 reps, 60 seconds rest between supersets | | | | XX | XX | Barbell Shrugs: 1 Warm-up set 8-12 reps, 4 sets of 8-12 reps, 60 seconds rest | | | | | | Calves: | XX | XX | XX | XX | XX | Standing Calf Raise: 4 sets of 10 reps, 30-60 seconds rest | | | | | XX | Donkey Calf Raise: 4 sets of 10 reps, 30-60 seconds rest, Drop set on every set | | | | | XX | Seated Calf Raise: 4 sets of 15 reps, 30-60 seconds rest | | | | | XX |

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