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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) - (239lb) #2. Weighted Dip - 3x20, 12, 15+ (R: 90 sec) - (60lb) #3. Rope Tricep Extension - 3x20, 15, 15^ (R: 90 sec) - (148lb) #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) - (217lb) #2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (81lb) #3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (179lb) #4...

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) - (217lb) #2. Flat Dumbbell Bench Press - 3x20, 15, 15+ (R: 90 sec) - (119lb) #3. Seated Cable Crossover - 3x20, 15, 15^ (R: 90 sec) - (114lb)...

Workout 4: Legs (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Deadlift - 3x20 - (451lb) #2. Lying Leg Curl - 3x20, 15, 15+ (R: 90 sec) - (171 lb) #3. Walking Lunge - 3x20, 15, 15 (R: 90 sec) - (171 lb) #4. Back Squat - 3x15 - (390lb) #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) - (234lb) #2. Weighted Dip - 3x20, 12, 15+ (R: 90 sec) - (55lb) #3. Rope Tricep Extension - 3x20, 15, 15^ (R: 90 sec) - (143lb) #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) - (217lb) #2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (81lb) #3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (179lb) #4...

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) - (212lb) #2. Flat Dumbbell Bench Press - 3x20, 15, 15+ (R: 90 sec) - (114lb) #3. Seated Cable Crossover - 3x20, 15, 15^ (R: 90 sec) - (109lb)...

Workout 4: Legs (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Deadlift - 3x20 - (451lb) #2. Lying Leg Curl - 3x20, 15, 15+ (R: 90 sec) - (171 lb) #3. Walking Lunge - 3x20, 15, 15 (R: 90 sec) - (171 lb) #4. Back Squat - 3x15 - (390lb) #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) - (234lb) #2. Weighted Dip - 3x20, 12, 15+ (R: 90 sec) - (55lb) #3. Rope Tricep Extension - 3x20, 15, 15^ (R: 90 sec) - (143lb) #4. Lying Leg Raise - 3x20...

Thank you Sir

Thank you Sir

It's my pleasure Sir, thanks