Professional Documents
Culture Documents
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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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4+2 DAYS/WEEK
TOTAL - 4 WEEKS
WEEK – 1 & 3
E O BETWEEN S USED
SETS
ELEAVTED
WIDE ARM
PUSHUPS
ROW
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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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(PRONATED
GRIP –
NORMAL)
RAISE WITH
ROTATION
SEC/SET ERS
BACK DIPS
(STRAIGHT
LEGS)
ABS
BETWEEN S USED
SETS
KNEE sec
STRIKE
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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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WITH
TWIST
SITUP sec
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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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E O BETWEEN S USED
SETS
SQUATS
LUNGES NG
WITH HIP
KICKS
ANTERIOR
RAISES
BRIDGES – 12
UP & DOWN
SQUATS
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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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WEEK – 2 & 4
E O BETWEEN S USED
SETS
ELEVATED –
NORMAL
STANCE
PUSHUPS
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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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A2 INVERTED 03 10, 10, 10 2010 BACK
ROW
(SUPINATED
GRIP –
NORMAL)
SHRUGS
SEC/SET ERS
ELEVATED –
NARROW
STANCE
PUSHUPS
PRONATED
Y-RAISE
ABS
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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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BETWEEN S USED
SETS
WITH sec
ALTERNAT
E KICK
UNDER
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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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E O BETWEEN S USED
SETS
CONTINUOU
S SQUAT
SIDE S
BRIDGE –
UP & DOWN
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Genesis Program | AKSHAY CHOPRA | WE R STUPID
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C SUMO 03 12, 12, 12 - 60-90 sec CALVES
SQUAT CALF
RAISE
REAR
BRIDGE -
MARCH
SUMO
SQUATS
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Genesis Program | AKSHAY CHOPRA | WE R STUPID