Intro to Working Out - Routine
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Intro to Working Out
http://www.bodybuilding.com/fun/rsp-chiseled-sculpt-your-best-body-in-8-weeks.html
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Phase 1 | Weeks 1-3
Phase 2 | Weeks 4-6
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Workout 1 of 2
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WorkoutSets - RepsRestWorkoutSets - RepsRest
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Barbell Bench Press3 sets of 10-12 reps2-3 minutesBench Press3 sets of 8-10 reps2-3 minutes
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Bent Over Barbell Row3 sets of 10-12 reps2-3 minutesIncline Dumbbell Flyes3 sets of 8-10 reps2-3 minutes
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Squat3 sets of 10-12 reps2-3 minutesBarbell Row3 sets of 8-10 reps2-3 minutes
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Barbell Shoulder Press3 sets of 10-12 reps2-3 minutesWide-Grip Lat Pulldown3 sets of 10-12 reps2-3 minutes
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Triceps Pressdown3 sets of 10-12 reps2-3 minutesBarbell Shoulder Press3 sets of 8-10 reps2-3 minutes
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Barbell Curl3 sets of 10-12 reps2-3 minutesDumbbell Lateral Raise3 sets of 10-12 reps2-3 minutes
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Standing Calf Raises3 sets of 12-15 reps1-2 minutesBarbell Shrug3 sets of 8-10 reps2-3 minutes
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Crunches3 sets till failure1-2 minutesReverse Crunch 3 sets till failure1-2 minutesor
Dumbbell Hanging Knee-Raise
4 sets of 12-151-2 minutes
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Crunches3 sets till failure1-2 minutesDumbbell Toe-Touch Crunch4 sets of 12-151-2 minutes
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Workout 2 of 2
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WorkoutSets - RepsRest
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Barbell Curl3 sets of 8-10 reps2-3 minute rest
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Incline Dumbbell Curl3 sets of 10-12 reps2-3 minute rest
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Close-Grip Bench Press3 sets of 8-10 reps2-3 minute rest
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Triceps Pressdown3 sets of 10-12 reps2-3 minute rest
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Squat3 sets of 8-10 reps2-3 minute rest
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Leg Extensions3 sets of 10-12 reps2-3 minute rest
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Lying Leg Curls3 sets of 10-12 reps2-3 minute rest
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Standing Calf Raises2 sets of 15-20 reps1-2 minute rest
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Seated Calf Raise2 sets of 15-20 reps1-2 minute rest
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optional
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Reverse Crunch 3 sets till failure1-2 minutesorStanding Oblique Crunch4 sets of 12-151-2 minutes
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Crunches3 sets till failure1-2 minutes
Alternating Floor Oblique Twist w/ Weight
4 sets of 12-151-2 minutes
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Routines
Phase 1 Form
Phase 2 Workout 1 Form
Phase 2 Workout 2 Form
 
 
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