Day 1 - Bench Chest Exercise Double Tricep Kickback...

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Day 1 - Heavy Upper. Bench 3 x 3 or 3 x 5 or work up to a 1RM Row 3 x 5 OH Press 3 x 5 Pullups/Chin Ups Dips Chest exercise Day 3 - Heavy Lower. Squats 3 x 3 or 3 x 5 or work up to a 1RM GHR 3 x 5 Calves 3 x 6 Calves Deadlift Glutes GLutes Day 5 - Chest, Shoulders, Triceps.
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Unformatted text preview: Bench Chest Exercise Double Tricep Kickback Shoulder Press Shoulder Raises Day 6 - Back, Biceps. Squat Variant Leg Press Deadlift Ham Work Calf Work Calf Work Day 8 - Legs. Rows Pullup/Chinups Back exercise Bicep Curl Bicep Curl Forearm Shrug...
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Day 1 - Bench Chest Exercise Double Tricep Kickback...

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