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TRAINING PLANS

EXERCISE PLANS
EXERCISE SIMULATIONS
WORKOUT ROUTINES
- 3 DAY TRAINING
- 4 DAY TRAINING
- ADVANCED TRAINING
- BEGINNERS TRAINING PROGRAM
- INTERMEDIATE TRAINING

3 DAY TRAINING

 
DAY 1 - CHEST AND BICEPS
BARBELL BENCH/CHEST PRESS
Sets: 4
Reps: 10

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INCLINE DUMBELL PRESS
Sets: 3
Reps: 10

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FLAT DUMBELL FLYES
Sets: 3
Reps: 10

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PREACHER CURL
Sets: 3
Reps: 10

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SEATED DUMBELL CURL
Sets: 3
Reps: 10

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DAY 2 - BACK, TRICEPS AND CALVES
LAT PULL DOWN BACK
Sets: 3
Reps: 10

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BENT-OVER ROW
Sets: 3
Reps: 10

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DIPS/DIP MACHINE
Sets: 3
Reps: 10

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TRICEP PUSHDOWN
Sets: 3
Reps: 10

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STANDING CALF RAISE
Sets: 3
Reps: 10

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SEATED CALF RAISE
Sets: 3
Reps: 10

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DAY 3 - SHOULDERS AND LEGS
SHOULDER DUMBELL PRESS
Sets: 3
Reps: 10

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UPRIGHT BARBELL ROW
Sets: 3
Reps: 10

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BARBELL SQUAT
Sets: 4
Reps: 10

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LEG PRESS
Sets: 4
Reps: 10

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LEG CURL
Sets: 3
Reps: 10

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