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Week 1- Full Body
Week 2- Upper/lower split
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Mon
Monday- Upper
Sets/ RepsWeightThurs- upper
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BB-OHP3x5-8BB OHP3x5BB OHP3x8
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Row3x6-8DB lateral raise4x8DB lateral raise5x10
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Bench Press3x5BB row4x5BB row5x5
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Squat3x5Lat pull down4x8Lat pull down5x8
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Deadlift3x5bench press4x5bench press5x5
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Curls3x10-15chest fly4x8chest fly5x10
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Triceps3x10-15Curls4x8Curls5x8
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Triceps4x8Triceps5x8
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Wed
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ExerciseSets/RepsWeight
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BB-OHP3x5-8Tues- LowerSets/RepsWeightFri- lower
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Chin up3x6-8Deadlift3x5Deadlift4x6
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Bench Press3x3Back squat3x5Back squat4x6
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Squat3x3RDL3x8RDL4x10
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Deadlift3x3Lying leg curl3x8Leg curl4x10
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Chest fly3x10-15calf press3x8calf press4x10
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DB lateral raise3x10-15Abs3x*Abs4x*
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FriNotes
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ExerciseSets/RepsWeight
BB-OHP= barbell overhead press (standing or seated)
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BB-OHP3x5-8
Chin up= palms in but you can position your hands anyway you like
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Row3x6-8
Deadlift= standard (ideal)
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Bench Press3x5-3-1
Chest fly ideally done with machine or way to stress entire ROM
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Squat3x5-3-1
RDL= Romanial deadlift (or straight-leg deadlift)
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Deadlift3x5-3-1
Always use good form!
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Chest fly3x10-15
5-3-1-x-x =do a set of 5 reps, a set of 3, and a set of 1. If you failed any sets, or it was easy, the x-x means do 1 or 2 more sets. Your call.
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DB lateral raise3x10-15
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