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Day 5 Back/Calves: One-Arm Dumbbell Rows: 8-12 reps, 2 sets Bent-Over Two-Arm Long Bar Row: 8-12 reps, 2 sets Seated Cable Row: 8-12 reps, 2 sets Wide-Grip Pulldown: 8-12 reps, 2 sets V-Bar Pulldown: 8-12 reps, 2 sets Seated Calf Raise: 12-15+ reps, 4 sets. Weeks 5-8 Workouts: Day 1 Arms/Abs: Crunches: 20 reps, 2 sets Decline Reverse Crunch: 12-15 reps, 2 sets Flat Bench Leg Pull-In: 20 reps, 2 sets Standing Hammer Curls: 8-12 reps, 2 sets Seated Overhead Barbell Tricep Extension: 8-12 reps, 2 sets Dumbbell Preacher Curl: 8-12 reps, 2 sets Dumbbell Tricep Kickbacks: 8-12 reps, 2 sets Reverse Dumbbell Curl: 8-12 reps, 2 sets Lying Tricep Press: 8-12 reps, 2 sets Overhead Cable Curl: 8-12 reps, 2 sets Kneeling Cable Concentration Tricep Extension: 8-12 reps, 2 sets, deca durabolin kur. Day 2 Legs/Forearms: Full Barbell Squat: 8-12 reps, 2 sets Dumbbell Lunges: 8-12 reps, 2 sets Lying Leg Curls: 8-12 reps, 2 sets Leg Extension: 8-12 reps, 2 sets Wide Stance Leg Press: 8-12 reps, 2 sets Machine Hack Squats: 8-12 reps, 2 sets Calf Press on Leg Press Machine: 12-15+ reps, 4 sets Dumbbell Reverse Wrist Curl: 8-12 reps, 2 sets Dumbbell Wrist Curl: 8-12 reps, 2 sets. https://deals.pgnweb.com/?p=5092

 

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