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Workout 3: Arms & Abs (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Close Grip Bench Press - 3x20, 15, 15* (R: 90 sec) - (224lb) #2. Weighted Dip - 3x20, 12, 15+ (R: 90 sec) - (45lb) #3. Rope Tricep Extension - 3x20, 15, 15^ (R: 90 sec) - (133lb) #4. Lying Leg Raise - 3x20...

Workout 2: Upper Back & Rear Delts (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (202lb) #2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (86lb) #3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (164lb) #4...

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Workout 1: Chest & Side Delts (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Incline Barbell Bench Press - 3x20, 15, 12* (R: 90 sec) - (197lb) #2. Flat Dumbbell Bench Press - 3x20, 15, 15+ (R: 90 sec) - (99lb) #3. Seated Cable Crossover - 3x20, 15, 15^ (R: 90 sec) - (95lb) #4...

Workout 4: Legs (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Deadlift - 3x10 - (446lb) #2. Lying Leg Curl - 3x20, 15, 15+ (R: 90 sec) - (161lb) #3. Walking Lunge - 3x20, 15, 15 (R: 90 sec) - (161lb) #4. Back Squat - 3x10 - (385lb) #5. Leg Extension - 3x20, 15, 15+ (R: 90...