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Description

Day 2 chest , back, and biceps focusing on strength and hypertrophy


Exercises

Set 1: 6 rounds
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
8 reps
Rest
Rest
1 minute

Set 2: 4 rounds
Incline Press (Dumbbell)
Incline: Heavy
Effort: Maximum
Incline Press (Dumbbell)
8 reps
Dumbbell Fly
Weights: Heavy
Dumbbell Fly
8 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Weights: Heavy
Effort: Maximum
Double barrel bench Press
Reps until failure
Rest
Rest
1 minute

Set 4: 6 rounds
Weights: Heavy
Effort: Maximum
Bent Over Barbell rows
6 reps
Weights: Heavy
Effort: Maximum
Wide Grip T- Bar Rows
6 reps
Rest
Rest
1 minute

Set 5: 4 rounds
Resistance: Heavy
Effort: Maximum
Lat Pull Downs
8 reps
Pull-Ups
Pull-Ups
Reps until failure
Rest
Rest
1 minute

Set 6: 6 rounds
Weights: Heavy
Effort: Maximum
Barbell Curls
6 reps
Rest
Rest
1 minute

Set 7: 4 rounds
Preacher Curls
8 reps
Hammer Curls
Weights: Heavy
Hammer Curls
8 reps
Rest
Rest
1 minute

Set 8: 3 rounds
Weights: Heavy
Effort: Maximum
Alternate Dumbell Curls
Reps until failure
Rest
Rest
1 minute


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