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seturday -shoulder and biceeps
Density Workout
Exercise
Sets
Reps
Seated Arnold Press Instructions
7
3
Seated Behind the Neck Shoulder Press Instructions
7
3
Standing Barbell Curl Instructions
7
3
seturday -shoulder and biceeps
Strength Workout
Exercise
Sets
Reps
1 to 3 biceps exercise of choise
alternet seated 1st
biceps machine 2nd
cable crul
concentration crul
Ez bar crul
EZ bar preacher crul
Incline bench Dumbbel Crul
Incline Dumbbel Crul
One Arm Cable Row
Standing Hammer Crul
Standing high pully cable crul
8
2
Seated Behind the Neck Shoulder Press Instructions
3
6
Standing Barbell Curl Instructions
3
6
2 to 3 Shoulder Exrecise Of Choice
Barbell front raise
dumbbell lateral raise
machine lateral raise
One arm cabel front raise
seated arnold press
Seated barbell press behind neck
Seated barbell press
Seated bent over dumbbell revers fly
smith machine shoulder press
3
6
Sunday -Legs
Density Workout
Exercise
Sets
Reps
Barbell Back Squat Overview
3
4
Leg Extension Instructions
7
401
Stiff Leg Deadlift Instructions
7
351
Strength Workout
Exercise
Sets
Reps
Barbell Back Squat
3
210
1 to 2 quads exercise of choice
45 Degree Leg Press
Ball Leg Curl
Barbell Back Squat
dumbbell rage luge
leg crul
leg extension
One Leg Dumbbell Squat
Rocking Standing Calf Raise Images
stiff leg
3
6
1 to 2 quads exercise of choice
45 Degree Leg Press
Ball Leg Curl
Barbell Back Squat
dumbbell rage luge
leg crul
leg extension
One Leg Dumbbell Squat
Rocking Standing Calf Raise Images
stiff leg
3
6
2 hamstring exercises of choice
45 Degree Leg Press
Ball Leg Curl
Barbell Back Squat
dumbbell rage luge
leg crul
leg extension
One Leg Dumbbell Squat
Rocking Standing Calf Raise Images
stiff leg
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