The Anti-Bodybuilding Hypertrophy Program

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View muscles for workout:

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1. päivä
day 3
day 5
day 7
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Workouts: , exercises: , muscles: .

1. päivä

Exercise
Repetitions
1. Barbell bench press
3, 3, 3, 3, 3, 3, 3, 3, 3, 3
2. Barbell bent-over row
3, 3, 3, 3, 3, 3, 3, 3, 3, 3

day 3

Exercise
Repetitions
1. Barbell front squat
10, 10, 10, 10, 10
2. Body weight hanging leg raise
10, 10, 10, 10, 10
3. Smith standing calf raise
10, 10, 10, 10, 10

day 5

Exercise
Repetitions
1. Weighted triceps dip
10, 10, 10, 10, 10
2. Weighted chin-up
10, 10, 10, 10, 10

day 7

Exercise
Repetitions
1. Barbell deadlift
3, 3, 3, 3, 3, 3, 3, 3, 3, 3
2. Body weight jack-knife wheel
3, 3, 3, 3, 3, 3, 3, 3, 3, 3
3. Lever (plate loaded) seated calf raise
3, 3, 3, 3, 3, 3, 3, 3, 3, 3
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