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Down&Up_Week2.pdf - Workouts Jim Stoppani PhD Jim...

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1/13/14 Workouts : Jim Stoppani, PhD www.jimstoppani.com/home/workouts/default-workouts/280 1/7 Jim Stoppani, PhD jimstoppani.com Down And Up Mass Program (weeks 5-7) Add To Calendar This is weeks 5-7 of the Down And Up Mass program. Here week 1 on this template refers to week 5, week 2 refers to week 6, and week 3 refers to week 7. Be sure to read the Down And Up Mass Program article in my Training section of the site for the details on each workout. Remember in weeks 5 and 7 you will do a rest-pause/drop set on the last set of each exercise. Week 1 Day 1 Exercise Sets Reps Muscle Group Bench Press 2 3-5 Chest Reverse-Grip Bench Press 2 3-5 Chest Incline Dumbbell Press 2 3-5 Chest Dumbbell Flye 2 3-5 Chest Cable Crossover (High Pulley) 2 3-5 Chest Close-Grip Bench Press 2 3-5 Triceps Dumbbell Overhead Triceps Extension Both Arms 2 3-5 Arms Lying Triceps Extension 2 3-5 Triceps Triceps Pressdown 2 3-5 Triceps Dumbbell Triceps Kickback 2 3-5 Triceps Smith Machine Hip Thrust 2 3-5 Abs Standing Cable Oblique Push Down 2 3-5 Abs Day 2 Exercise Sets Reps Muscle Group Deadlift 2 3-5 Whole Body Bent-Over Barbell Row 2 3-5 Back Seated Cable Row (Close) 2 3-5 Back Wide-Grip Lat Pulldowns 2 3-5 Back Reverse-Grip Lat Pulldown 2 3-5 Back
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1/13/14 Workouts : Jim Stoppani, PhD www.jimstoppani.com/home/workouts/default-workouts/280 2/7 Straight-Arm Pulldown 2 3-5 Back Barbell Curl 2 3-5 Arms Incline Dumbbell Curl 2 3-5 Arms High Cable Curl 2 3-5 Arms Prone Incline Dumbbell Curl 2 3-5 Arms Hammer Curl 2 3-5 Arms Barbell Wrist Curl 2 3-5 Forearms Barbell Reverse Wrist Curl 2 3-5 Forearms Standing Calf Raise 2 3-5 Legs Seated Calf Raise 2 3-5 Legs Cable Toe Raise 2 3-5 Calves Day 3 Exercise Sets Reps
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