Full Week Workout Plan
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Monday - CHEST & TRICEP
Tuesday. - BACK & BICEP
Wednesday - REST
Thursday - SHOULDERS & ABS
Friday. - LEGS & FOREARM
Saturday - REST
Sunday - REST
MONDAY - CHEST WORKOUT
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1) BARBELL BENCH PRESS
2) INCLINE DUMBBELL PRESS
3) PEC DECK FLY MACHINE
4) LOW CABLE CHEST FLY
5) INCLINE PUSHUPS
6) STRAIGHT BAR TRICEP PUSH DOWN
7) DUMBBELL OVERHEAD TRICEP EXTENSION
8) SKULL CRUSHERS
TUESDAY - BACK AND BICEP
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1) LAT PULL DOWN
2) ONE ARM DUMBBELL ROW
3) DUMBBELL PULLOVER
4) REVERSE GRIP CABLE ROW
5) ROMANIAN DEADLIFT
6) BARBELL CURLS
7) INCLINE DUMBBELL CURL
8) PREACHER HAMMER CURL
WEDNESDAY - REST
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THURSDAY - SHOULDERS AND ABS
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1) SMITH MACHINE SHOULDER PRESS
2) SEATED DUMBBELL LATER RAISE
3) SEATED FRONT RAISE
4) FACE PULLS
5) BARBELL SHRUGS (WIDE GRIP)
6) DECLINE CRUNCHES
7) HANGING LEG RAISES
8) BARBELL TWIST
FRIDAY - LEGS AND FOREARM
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1) SMITH MACHINE SQUAT
2) LEG PRESS
3) LEG EXTENSION
4) STIFF LEG DEADLIFT
5) SMITH MACHINE CALF RAISE
6) REVERSE WRIST CURL
7) BEHIND THE BACK BARBELL WRIST CURL
SATURDAY - REST
SUNDAY - REST
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