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Description

Reps listed for each exercise are top of range. Minimum is two less. If reps specify 10 then range should be 8 to 10 reps and when you can do 10 all sets then increase weight. Look at the website for complete & informative description. From http://www.aworkoutroutine.com/the-muscle-building-workout-routine/


Exercises

Set 1: 1 round
Get Ready
30 seconds

Set 2: 1 round
Get Ready
15 seconds
Warmup Pull-ups
Warmup Pull-ups
6 minutes
Rest
Rest
1 min 45 secs

Set 3: 3 rounds
Get Ready
15 seconds
Pull-ups
Pull-ups
8 reps
Rest
Rest
2 minutes

Set 4: 1 round
Transition To Barbell Shoulder Press
25 seconds

Set 5: 1 round
Get Ready
15 seconds
Warmup Barbell Shoulder Press
Warmup Barbell Shoulder Press
6 minutes
Rest
Rest
1 min 45 secs

Set 6: 3 rounds
Get Ready
15 seconds
Barbell Shoulder Press
Barbell Shoulder Press
8 reps
Rest
Rest
2 minutes

Set 7: 1 round
Transition To Seated Cable Row
25 seconds

Set 8: 3 rounds
Get Ready
15 seconds
Seated Cable Row
10 reps
Rest
Rest
1 min 15 secs

Set 9: 1 round
Transition To Dumbell Bench Press
25 seconds

Set 10: 1 round
Get Ready
15 seconds
Warmup Dumbbell Bench Press
Warmup Dumbbell Bench Press
3 minutes
Rest
Rest
1 minute

Set 11: 3 rounds
Get Ready
Get Ready
15 seconds
Dumbbell Bench Press
Dumbbell Bench Press
10 reps
Rest
Rest
1 min 15 secs

Set 12: 1 round
Transition To Dumbell Fly
25 seconds

Set 13: 2 rounds
Get Ready
Get Ready
15 seconds
Dumbbell Fly
Dumbbell Fly
12 reps
Rest
Rest
45 seconds

Set 14: 1 round
Transition To Barbell Curl
25 seconds

Set 15: 2 rounds
Get Ready
15 seconds
Barbell Bicep Curls
Barbell Bicep Curls
12 reps
Rest
Rest
1 minute

Set 16: 1 round
Transition To Skull Crushers
25 seconds

Set 17: 2 rounds
Get Ready
15 seconds
Bench Skull Crusher
12 reps
Rest
Rest
1 minute

Set 18: 1 round
Great job! Don't Forget To Log This!
5 seconds


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