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Go-To Workout (Weekly Variations)

Weeks 2 - 6 Variations

Week IV, Day I
1 Bench Press
Sets: 6 Reps: 2

2 Overhead Press
Sets: 4 Reps: 8

3a Pullup
Sets: 4 Reps: 8

3b Dip
Sets: 4 Reps: 12

4 Bentover Row
Sets: 3 Reps: 10

Week IV, Day II
1 Speed Squat
Sets: 6 Reps: 2

2 Romanian Deadlift
Sets: 5 Reps: 5

3 Barbell Reverse Lunge
Sets: 4 Reps: 8

4 Hanging Leg Raise
Sets: 4 Reps: 8

Week IV, Day III
1a Incline Dumbbell Press
Sets: 3 Reps: 8

1b Dip
Sets: 3 Reps: 8

2 Chinup
Sets: 4 Reps: 8

3a Shrug
Sets: 4 Reps: 10

3b Barbell Curl
Sets: 4 Reps: 10

Week IV, Day IV
1 Deadlift
Sets: 6 Reps: 2

2 Stepup
Sets: 4 Reps: 8

3 Dumbbell RDL
Sets: 5 Reps: 5

4 Plank
Sets: 4 Reps: Hold for 60 seconds

  

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