Month 5 Excel
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* + 1 È ÿMS Sans Serif1 È ÿMS Sans Serif1 È ÿMS Sans Serif1 È ÿMS Sans Serif1 È ÿMS Sans Serif1
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ÿ ÿ ÿ w @ Y @ ÿ ÿ ÿ ÿ ÿ ÿ ÿ ÿ ÿ ÿ w @ Y @ ! ÿ " ÿ $ ÿ % ÿ ' ÿ ( ÿ 4 , BODYBUILDING.com MONTH 5 WORKOUT - SUPERSETS ( Day #1 - Back and Chest and Set 2 Set 3
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Back (inner) " Bent-over Barbell Rows*,** 12/ 10/ 8/ Chest (middle) " Flat Dumbell Bench Presses 12/ 10/ 8/
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Back (upper) Dumbell Shrugs*,** 12/ 10/ 8/ Chest (upper) ! Incline Barbell Presses** 12/ 10/ 8/
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Back (outer) Latissimus Pulldowns* 12/
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10/ 8/ Chest (outer/inner) Flat Dumbbell Flyes 12/ 10/ 8/
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Back (lower) '
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Hyperextensions* (compound set)
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12/
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12/
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12/ Abs (lower) Reverse Crunches 15/ 15/ 15/ Abs (upper) Crunches (straight set) 15/
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15/ 15/ / ' Day #2 - Shoulders, Biceps, and Triceps Bodypart Exercise Set 1 Set 2 Set 3 Shoulders (rotators) 1 ) Lying Dumbell 90 degree external rotation 12/ 12/ 12/ 1 ) above exrs (anterior) $ Barbell Overhead Presses*,** 12/ 10/
8/ Shoulders (medial) Dumbbell Lateral Raises 12/ 10/ 8/ Biceps Barbell Curls* 12/ 10/ 8/ Triceps " Close Grip Bench Presses** 12/ 10/ 8/ Biceps " Incline Dumbbell Curls*,** 12/ 10/ 8/ Triceps $ Overhead Dumbbell Extensions 12/ 10/ 8/ Biceps Preacher Curls* 12/ 10/ 8/ Triceps Rope Tricep Pushdowns 12/ 10/ 8/ Day #3 - Legs/Calves Bodypart Exercise Set 1 Set 2 Set 3 ! Compound Legs ! Leg Press* ! 12/ ! 10/ ! 8/ " Compound Legs " Barbell Lunges " 12/ " 10/ " 8/ $ Compound Legs $
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Hack Squats* $ 12/ $ 10/ $ 8/ % Hamstrings % Romanian Deadlifts % 12/ % 10/ % 8/ ' Quads ' Leg Extensions* ' 12/ ' 10/ ' 8/ ( Hamstrings ( Lying Leg Curls ( 12/ ( 10/ ( 8/ * ÿ É + ÿ - ÿ . ÿ / ÿ 0 ÿ * Calves * Standing Calf Raises* * 12/ * 10/ * 8/ + Calves + Seated Calf Raises + 12/ + 10/ + 8/ + - # ** denotes new exercises this month - . % * denotes superset with next exercise E / = Che at Bodybuilding.com for tons of bodybuilding info! # 0 http://www.bodybuilding.com=
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