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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) - (254lb) #2. Weighted Dip - 3x20, 12, 15+ (R: 90 sec) - (75lb) #3. Rope Tricep Extension - 3x20, 15, 15^ (R: 90 sec) - (163lb) #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) - (237lb) #2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (101lb) #3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (199lb) #4...

Workout 1: Chest & Side Delts (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Incline Barbell Bench Press - 3x25, 20, 15* (R: 90 sec) - (232lb) #2. Flat Dumbbell Bench Press - 3x25, 20, 15+ (R: 90 sec) - (134lb) #3. Seated Cable Crossover - 3x25, 20, 15^ (R: 90 sec) - (129lb)...

Workout 4: Legs (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Deadlift - 3x20 - (461lb) #2. Lying Leg Curl - 3x20, 15, 15+ (R: 90 sec) - (181 lb) #3. Walking Lunge - 3x20, 15, 15 (R: 90 sec) - (181 lb) #4. Back Squat - 3x20 - (395lb) #5. Leg Extension - 3x20, 15, 15+ (R: 90...

Workout 3: Arms & Abs (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Close Grip Bench Press - 3x20, 15, 15* (R: 90 sec) - (254lb) #2. Weighted Dip - 3x20, 12, 15+ (R: 90 sec) - (75lb) #3. Rope Tricep Extension - 3x20, 15, 15^ (R: 90 sec) - (163lb) #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) - (232lb) #2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (96lb) #3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (194lb) #4...

Workout 1: Chest & Side Delts (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Incline Barbell Bench Press - 3x25, 20, 15* (R: 90 sec) - (227lb) #2. Flat Dumbbell Bench Press - 3x25, 20, 15+ (R: 90 sec) - (129lb) #3. Seated Cable Crossover - 3x25, 20, 15^ (R: 90 sec) - (124lb)...

Workout 4: Legs (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Deadlift - 3x20 - (461lb) #2. Lying Leg Curl - 3x20, 15, 15+ (R: 90 sec) - (181 lb) #3. Walking Lunge - 3x20, 15, 15 (R: 90 sec) - (181 lb) #4. Back Squat - 3x20 - (395lb) #5. Leg Extension - 3x20, 15, 15+ (R: 90...

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Thank you Sir, I'll add more beef

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