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The Game Changer Workout

Forge your leanest physique ever with the ultimate transformative training plan.

DAY 3

1: Chinup
3 sets, 6–8 reps, 60 seconds’rest

Grasp a chinup bar with an underhand grip, bend your knees, squeeze your glutes, and pull your shoulder blades down and back. This is the start position. Pull yourself up to the bar so it is in line with your collarbone and slowly lower yourself to the start position.

2: Bench Dip
4 sets, max reps, 30 seconds rest

Hold onto the edge of a bench with both hands fully extended and shoulders-width apart. Extend your legs forward with a slight bend of the knees. Slowly lower yourself by bending at the elbows until reaching parallel with the floor. Drive upward and repeat.

3: Barbell High Pull
4 sets, 12 reps, 30 seconds rest

Grasp a barbell with a bench-press grip and hold it in front of your body. Slightly bend your knees, then explosively extend your hips, knees, and ankles while pulling the bar up so your elbows are in line with your shoulders. Allow the weight to come back down, keeping your shoulders down and back throughout.

4A: EZ-bar Skull Crusher
4 sets, 12 reps, no rest

Grasp an EZ-bar with an overhand grip and lie back down on a bench. Press the bar over your chest. Your hands should face slightly in and be shoulder-width apart. Keeping your elbows in place, slowly allow them to bend so the bar comes down behind your head. Extend your elbows to return to the start position.

4B: Cross-body Hammer Curl
4 sets, 12 reps, 30 seconds rest

Grasp a pair of dumbbells and hold them by your sides with your elbows flared out. Curl the right dumbbell so your arm comes up in front of your body and the back of your fist faces in front of you. Slowly lower the weight, switch sides, and repeat.

GO TO DAY 4>>>

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