Max-OT
wilkinson.justin.m avatar wilkinson.justin.m
Sep 11th 2017
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Max-OT

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Arms/Abs  6 exercises, 34 mins
Barbell Curl exercise demonstration
Barbell Curl

2x6 reps

rest: 120s audio icon
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Dumbbell Alternating Bicep Curl exercise demonstration
Dumbbell Alternating Bicep Curl

2x6 reps

rest: 120s audio icon
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Cable Shoulder Extension exercise demonstration
Cable Shoulder Extension

2x6 reps

rest: 120s audio icon
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Barbell Tricep Extension (Supine) exercise demonstration
Barbell Tricep Extension (Supine)

2x6 reps

rest: 120s audio icon
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Hanging Leg Raise exercise demonstration
Hanging Leg Raise

2x15 reps

rest: 30s audio icon
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Cable Kneeling Crunch exercise demonstration
Cable Kneeling Crunch

2x10 reps

rest: 30s audio icon
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Shoulders/Traps  5 exercises, 35 mins
Barbell Military Press exercise demonstration
Barbell Military Press

3x6 reps

rest: 120s audio icon
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Dumbbell Seated Arnold Press exercise demonstration
Dumbbell Seated Arnold Press

2x6 reps

rest: 120s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

2x8 reps

rest: 120s audio icon
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Barbell Shrug exercise demonstration
Barbell Shrug

2x6 reps

rest: 120s audio icon
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Barbell Upright Row exercise demonstration
Barbell Upright Row

2x6 reps

rest: 120s audio icon
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Back  4 exercises, 28 mins
Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

3x6 reps

rest: 120s audio icon
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Cable Seated Row exercise demonstration
Cable Seated Row

2x6 reps

rest: 120s audio icon
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Barbell Deadlift exercise demonstration
Barbell Deadlift

2x6 reps

rest: 120s audio icon
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Back Hyperextension exercise demonstration
Back Hyperextension

2x6 reps

rest: 120s audio icon
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Chest  3 exercises, 27 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

3x6 reps

rest: 120s audio icon
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Dumbbell Incline Bench Press exercise demonstration
Dumbbell Incline Bench Press

3x6 reps

rest: 120s audio icon
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Weighted Tricep Dip exercise demonstration
Weighted Tricep Dip

3x6 reps

rest: 120s audio icon
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