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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 Barbell Squats
Warmup Barbell Squats
6 minutes
Rest
Rest
1 min 45 secs

Set 3: 3 rounds
Get Ready
15 seconds
Barbell Squats
Barbell Squats
8 reps
Rest
Rest
2 minutes

Set 4: 1 round
Transition To Split Squats
25 seconds

Set 5: 3 rounds
Get Ready
15 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
10 reps
Rest
Rest
1 min 15 secs
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
10 reps
Rest
Rest
1 minute

Set 6: 1 round
Transition To Laying Leg Curl
25 seconds

Set 7: 3 rounds
Get Ready
15 seconds
Leg Curls
Leg Curls
12 reps
Rest
Rest
1 min 15 secs

Set 8: 1 round
Transition To Seated Calf Raises
25 seconds

Set 9: 1 round
Get Ready
15 seconds
Warmup Seated Calf Raises
3 minutes
Rest
Rest
1 minute

Set 10: 4 rounds
Get Ready
Get Ready
15 seconds
Seated Calf Raises
12 reps
Rest
Rest
1 min 15 secs

Set 11: 1 round
Transition To Abs
25 seconds

Set 12: 2 rounds
Get Ready
Get Ready
15 seconds
Sit-Ups
Sit-Ups
15 reps
Rest
Rest
45 seconds

Set 13: 2 rounds
Get Ready
10 seconds
Left Oblique Crunches
Left Oblique Crunches
20 seconds
Rest
Rest
10 seconds
Right Oblique Crunches
Right Oblique Crunches
20 seconds

Set 14: 1 round
Rest
Rest
30 seconds

Set 15: 4 rounds
Get Ready For Reverse Crunches
10 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Rest
Rest
25 seconds
Vertical Leg Hold
Vertical Leg Hold
1 minute
Rest
Rest
10 seconds

Set 16: 2 rounds
Rest
Rest
20 seconds
Half Side Planks
Half Side Planks
45 seconds

Set 17: 1 round
Great job! Don't Forget To Log This!
5 seconds


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