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Burn Fat and Build Strength

Created by jed_rogers

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Tagged as: 3-day, split, and split body

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Summary

3 Workouts / 13 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

This is a 3-day split workout. Monday and Tuesday are pretty light, but then Friday is a real killer. Perform as much weight as you can do, while still reaching the (high) number of sets required.

Workouts

Description

A little bit of everything.

View Workout Details

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Bench Press - Barbell, Inclined
5 sets: 10 reps, 10 reps, 10 reps, 10 reps, 10 reps
Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s...

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Hammer Curl - Standing
5 sets: 10 reps, 10 reps, 10 reps, 10 reps, 10 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...

Small Tricep Pushdowns - Rope
5 sets: 10 reps, 10 reps, 10 reps, 10 reps, 10 reps
Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio...

Small One-Arm Dumbbell Row
5 sets: 10 reps, 10 reps, 10 reps, 10 reps, 10 reps
Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ...

Small Crunch - Machine
5 sets: 10 reps, 10 reps, 10 reps, 10 reps, 10 reps
This is like a situp or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and conc...

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Push-Ups - Feet on Exercise Ball
4 sets: 10 reps, 10 reps, 10 reps, 10 reps
This is just like the normal Pushups but you put your lower shins on an exercise ball. This causes you to use more of your stabilizer muscles and gives you a better overall workout. Exercise descript...

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Side Lateral Raise
4 sets: 10 reps, 10 reps, 10 reps, 10 reps
Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight...


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What People are Saying

mamos

Schedule?

Is this really intended for a M, T, F schedule or is that a typo and should be M, W, F?

Created over 5 years ago by mamos