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Exercise
Sets
Reps
Tempo
Rest
Set 1
Set 2
321
90
2, 6
25
201
30
3, 7
12
301
60
4, 8
311
90
321
90
2, 6
25
201
30
3, 7
12
301
60
4, 8
311
90
321
90
2, 6
25
201
30
3, 7
12
301
60
4, 8
311
90
Dumbbell Incline Bench Press (palms facing each other) (p. 139)
1, 5
321
90
2, 6
25
201
30
3, 7
12
301
60
4, 8
311
90
1, 5
321
90
2, 6
25
201
30
3, 7
12
301
60
4, 8
311
90
Crunch
12
321
60
Set 3
Set 4
Set 5
Set 6
Hypertrophy II - Workout B
Exercise
Sets
Reps
Tempo
Rest
311
90
2, 6
321
90
3, 7
25
201
30
4, 8
12
301
60
311
90
2, 6
321
90
3, 7
25
201
30
4, 8
12
301
60
311
90
2, 6
321
90
3, 7
25
201
30
4, 8
12
301
60
311
90
2, 6
321
90
3, 7
25
201
30
4, 8
12
301
60
12
321
60
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Hypertrophy II - Workout C
Exercise
Sets
Reps
Tempo
Rest
12
301
60
2, 6
311
90
3, 7
321
90
4, 8
25
201
30
12
301
60
2, 6
311
90
3, 7
321
90
4, 8
25
201
30
12
301
60
2, 6
311
90
3, 7
321
90
4, 8
25
201
30
12
301
60
2, 6
311
90
3, 7
321
90
4, 8
25
201
30
12
301
60
2, 6
311
90
3, 7
321
90
4, 8
25
201
30
R Twist
12
321
60
UB (p 174 )
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6