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Mass builder (3-day)Created by powermotion
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Workout Programs → Mass builder (3-day)
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Summary
4 Workouts / 22 Exercises
5% Cardio / 95% Strength Training
Workout Program Description
Rutina de volumen de 3 dias.
Workouts
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Crunch 3 sets: 20 reps, 20 reps, 20 reps Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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Leg Pull-In 3 sets: 20 reps, 20 reps, 20 reps Work the lower abs. Lie on the floor with your hands under your butt, your palms down, and your legs extended. Bend your knees and pull your upper thighs into your midsection. Return to the starting p... |
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Bench Press - Barbell, Flat 4 sets: 10 reps, 10 reps, 8 reps, 8 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Bench Press - Dumbbells, Inclined 4 sets: 10 reps, 10 reps, 8 reps, 8 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Butterfly 4 sets: 10 reps, 10 reps, 8 reps, 8 reps Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers toget... |
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21s - EZ Bar 3 sets: 21 reps, 21 reps, 21 reps Stand and grip the EZ-bar with hands at a shoulder-width grip. Start with arms fully extending below your waist. Perform the exercise in three steps: First, curl "halfway" , stopping when your elbow... |
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Hammer Curl - Standing 3 sets: 10 reps, 10 reps, 8 reps With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d... |
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Concentration Curl 3 sets: 10 reps, 10 reps, 8 reps Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and ... |
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