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4daymaximum_0.pdf - THE TOOLS YOU NEED TO BUILD THE BODY...

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Day One Exercise Sets Reps Back and Biceps Deadlift 2 5 One Arm Dumbbell Row 3 8 - 12 Wide Grip Pull Up or Lat Pull Down 3 10 - 12 Barbell Row 3 8 - 12 Seated Cable Row or Machine Row 5 Minutes Burn EZ Bar Preacher Curl 3 10 - 12 Concentration Curl 3 10 - 12 Seated Dumbbell Curl 5 Minutes Burn Day Two Exercise Sets Reps Chest and Triceps Bench Press 3 6 - 10 Incline Dumbbell Bench Press 3 8 - 12 Chest Dip 3 AMAP* Cable Crossover or Pec Dec 3 12 - 15 Machine Press or Dumbbell Bench Press 5 Minutes Burn EZ Bar Skullcrusher 3 8 - 12 Two Arm Seated Dumbbell Extension 3 8 - 12 Cable Tricep Extension 5 Minutes Burn *As Many As Possible. Day Five Exercise Sets Reps Shoulders, Traps and Forearms Seated Barbell Press 3 6 - 10 Seated Arnold Press 3 8 - 12 Dumbbell Lateral Raise 3 10 - 15 Hammer Strength Press or Smith Press 5 Minutes Burn Upright Row 3 8 - 12 Barbell Shrug or Dumbbell Shrug 5 Minutes Burn Seated Barbell Wrist Curl 3 12 - 15 Barbell Static Hold* 5 Minutes Burn *Instead of performing reps you simply hold the bar as long as possible.
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