Bodybuilding Summer 2017- Phase 1
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Week 1Sets Rep rangeWeight 1234WEEK 2Sets Rep rangeWeight 1234
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Upper BodyUpper Body
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Barbell curl36 to 8Hammer curl46 to 8
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DB skull crusher36 to 8Dips46 to 8
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Bench press36 to 8Bench press36 to 8
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Incline chest fly 26 to 8Flat chest fly26 to 8
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T-bar row36 to 8BB row36 to 8
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Chin up36 to 81 arm pull up36 to 8
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Rear delt fly26 to 8Face pulls26 to 8
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DB lateral raise36 to 8DB lateral raise36 to 8
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BB shrugs36 to 8BB shrugs wide grip36 to 8
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Lower Body Lower Body
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SL calf press46 to 8calf press56 to 8
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Low bar squat36 to 8Low bar box squat46 to 8
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Glute/ham raise36 to 8Romanian DL36 to 8
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Ab roll out36 to 8Ab roll out36 to 8
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Barbell hip thrust36 to 8Single leg Barbell hip thrust36 to 8
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Upper BodyUpper Body
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ExerciseExercise
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Incline curls310 to 12Concentration curls410 to 12
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Close grip bench310 to 12BB skull crusher410 to 12
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DB upright row310 to 12DB shoulder press310 to 12
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Pull up310 to 12Neutral grip pull up310 to 12
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DB pullover210 to 12DB pullover210 to 12
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Incline DB chest press310 to 12Incline DB chest press310 to 12
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BB row310 to 12BB row310 to 12
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Flat DB chest fly210 to 12Flat DB chest fly210 to 12
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Pushups2AMRAPDips2AMRAP
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Lower bodyLower body
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Calf press410 to 12 Calf press510 to 12
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Hang cleans33Hang clean high pulls33
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Deadlift33 to 5Deadlift33 to 5
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Split squat310 to 12Bulgarian split squat410 to 12
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Hanging leg raise310 to 12 Lying leg raise 310 to 12
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