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  • Gym Program in Exel

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    Terence Fong
    12 views3 pages
    A gym program aimed at increasing both hypertrophy and strength gains.

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    A gym program aimed at increasing both hypertrophy and strength gains.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    12 views3 pages

    Gym Program in Exel

    Uploaded by

    Terence Fong
    A gym program aimed at increasing both hypertrophy and strength gains.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Day 1 Day 2

    Bench 4x8 Leg Press 4x8


    Seated Row 4x8 Step ups 3x8
    Weighted Pullups 3x8 Lunges SUPERSET
    Cable Flys 3x12 Sled pushes
    Kettlebell Side Raises 3x10 Cossack Squats
    Rear delt flys 3x10
    Bis/trips superset
    Day 3 Day 4
    Rows 4x8 Bench
    Incline Bench 4x10 Rows
    Lat pulldown variation4x10 Pullups
    Seated Bench Cluster 3x8+4x3 Bis/tris superset
    Front raises 3x10 Abs
    Relt delts cable holds 4x6 (5sec holds)
    Bis/tris superset
    5x3
    5x3
    50 for time
    is superset

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