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Description

(Chest/ Back/ Abs) Moderate trainees frequently exercise multiple times a week. 12-8 reps per set. 5 sets per muscle group. Abs exercises are 1 min per exercise.


Exercises

Set 1: 1 round
Bench Dumbbell Fly
Weights: Light
Bench Dumbbell Fly
12 reps
Rest
Rest
15 seconds
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
10 reps
Rest
Rest
15 seconds
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
8 reps
Rest
: Maximum
Rest
15 seconds
Bench Dumbbell Fly
Weights: Maximum
Bench Dumbbell Fly
6 reps
Rest
Rest
15 seconds

Set 2: 1 round
Dumbbell Rear Lateral Raises
Weights: Light
Dumbbell Rear Lateral Raises
12 reps
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
8 reps
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Weights: Maximum
Dumbbell Rear Lateral Raises
6 reps
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Weights: Maximum
Dumbbell Rear Lateral Raises
6 reps
Rest
Rest
15 seconds

Set 3: 1 round
Barbell Shoulder Press
Weights: Light
Barbell Shoulder Press
12 reps
Rest
Rest
15 seconds
Barbell Shoulder Press
Weights: Moderate
Barbell Shoulder Press
10 reps
Rest
Rest
15 seconds
Barbell Shoulder Press
Weights: Heavy
Barbell Shoulder Press
8 reps
Rest
Rest
15 seconds
Barbell Shoulder Press
Weights: Maximum
Barbell Shoulder Press
6 reps
Rest
Rest
15 seconds
Barbell Shoulder Press
Weights: Maximum
Barbell Shoulder Press
6 reps
Rest
Rest
15 seconds

Set 4: 1 round
Barbell Bent-Over Rows
Weights: Light
Barbell Bent-Over Rows
12 reps
Rest
Rest
15 seconds
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
10 reps
Rest
Rest
15 seconds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
8 reps
Rest
Rest
15 seconds
Barbell Bent-Over Rows
Weights: Maximum
Barbell Bent-Over Rows
6 reps
Rest
Rest
15 seconds
Barbell Bent-Over Rows
Weights: Maximum
Barbell Bent-Over Rows
6 reps
Rest
Rest
15 seconds

Set 5: 1 round
Barbell Deadlift
Weights: Light
Barbell Deadlift
12 reps
Rest
Rest
15 seconds
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
10 reps
Rest
Rest
15 seconds
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
8 reps
Rest
Rest
15 seconds
Barbell Deadlift
Weights: Maximum
Barbell Deadlift
6 reps
Rest
Rest
15 seconds
Barbell Deadlift
Weights: Maximum
Barbell Deadlift
6 reps
Rest
Rest
15 seconds

Set 6: 1 round
Dumbbell Rear Lateral Raises
Weights: Light
Dumbbell Rear Lateral Raises
12 reps
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
8 reps
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Weights: Maximum
Dumbbell Rear Lateral Raises
6 reps
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Weights: Maximum
Dumbbell Rear Lateral Raises
6 reps
Rest
Rest
15 seconds

Set 7: 1 round
Alternating Side Crunches
Alternating Side Crunches
1 minute
Rest
Rest
30 seconds
Dumbbell Side Bends
Weights: Heavy
Dumbbell Side Bends
1 minute
Rest
Rest
30 seconds
Dumbbell Side Bends
Weights: Heavy
Dumbbell Side Bends
1 minute
Rest
Rest
30 seconds
Cross Body Crunches
Cross Body Crunches
1 minute
Rest
Rest
30 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
30 seconds
Plank
Plank
1 minute


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