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The following 5 day workout routine is based on a 5 day split. endstream 4 0 obj 7. �Hbq�^x>�s\)�J]�����v������ѵH����@�۞x�Q��c��]o�j@U}����#�x�1F;WIw��u���͠�����T'ns��0�2;��z�=+��V1�.���{�|�伔�rRZ2@;d�L�zdW�Y �[Q�Z�w�|72y'?���3׎�4��{Jx?J��ß�xSZ�,/�C�_ZJZ��b,�J��0 �3�{O�(�d��^�S-���� ��������K�j��02����� endobj Instead of spending tons of money on a gym membership you can work out … stream �N�[�����Fp�K���?l��{Oꊵ��2UI7�2 �D�������Zn]U�8��8(n��m�Y�����J�r\6�e��� o��\�_]0��/�C�S� >> endobj Your … 5 0 obj Raise your chest up and retract your shoulder blades. ��5���F��l�(D����oݍEY�B�l����>�s�W�����ōF;���C���#+�\g ��V��{:��p+�?�C��n���]�]�������G�iP܊��ǵ�L���v�@M��ɮ�t]xBk�v�#�&�v�z�g���j�V��9�"����nt,�V�B����|t���8i��G�|6�ߍ�3�2%�a�+�K��8��z��� "H"��h��������{c��/�������t�2X��� 0��Gr@�����I4�IK�O'#9����M��d���|;��G�u5I�Hc,�X*0��1�� oi:��%��,�6�%��VI�$J�r �A����W��֕�K�_X��d�R�. << /Type /Page /Parent 3 0 R /Resources 6 0 R /Contents 4 0 R /MediaBox [0 0 768 1004] This routine will allow you to maximize your training while allowing for optimal rest and recovery times. endobj endobj �讕l��M;�#O��AT�o���1�4Ҹ�e ��0�W�~i1���֍~��'�R����4�߄�k۸t�7�YJt���3�UX�u~S��[�v���q4z}ܰ�rʌ���X*z��|,��zַ���GTt�YCtc�R��Ks������i]�yܞI��xI�([�[(e8i\3�27�}�5^�4]C��l�K+[���tC�A=w��G�c�h�%��si$"h��w��*��A�֗{�Z�7�;�_���cm{n��|���s�d�UMs�ނd7; true /ColorSpace 17 0 R /Intent /Perceptual /BitsPerComponent 8 /Filter /DCTDecode << /ProcSet [ /PDF /Text /ImageB /ImageC /ImageI ] /ColorSpace << /Cs2 14 0 R oƂ&��hO�A�K�~��%��1�B�2&z��ʵ�)(F�[��*7�fL�Q�Rt9 +��+U�x���Bd���Q�ʃn�bݮA[��,XZY��h�����?����[|\�yyׅ�4ء�Ä��9�r��2r��� �w�. ���I��˝e�K�'X�gn?���0 EXERCISE 2: BACK SQUAT. nm��)�SL�бd2x�y�c�l7�YF�3� ��k�����j��GB� EXERCISE TUTORIALS . Using this routine, you will train one body part per day for duration of 5 days. Warm Up The warm up prepares your body … FULL BODY “WORKOUT A” PDF. Full Body Dumbbell Squat 3 6 - 12 Dumbbell Bench Press 3 6 - 12 One Arm Dumbbell Row 3 6 - 12 ... outs/dumbbell-only-home-or-gym-fullbody-workout.html DUMBBELL ONLY FULL BODY WORKOUT Main Goal: Build Muscle Training Level: Beginner Program Duration: 8 Weeks Days Per Week: 3 Days Time Per Workout… The Beginners Full Body Workout Routine For example, perhaps the ideal workout routine to start with is the following… Workout A Squats 3 X 5 – 7 Bench Press 3 X 5 – 7 Bent-over Row 3 X 5 – 7 Workout B Deadlift 2 X 5 Overhead Press 3 X 5 – 7 Chin-Ups 3 X 6 – 8 (3 X 5 – 7 = 3 sets of 5 – 7 reps) �� � w !1AQaq"2�B���� #3R�br� Using this routine, you will train one body part per day for duration of 5 days. stream Lower the weight so that the last 2-3 reps are very challenging. 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That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan … $4�%�&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz�������������������������������������������������������������������������� C >> x�S]o�@|�_��΃/��}��MEPii{!�Ce9"(!4 �~��DqR*�,y��jfvv�����#�R�6-}�4��25[b�6/�/O��C�iڟ�_OK�,���`E.1��P͊��g+��u��6��'Z�G�E���GIO߷˧��w{�^�7�U��,�B�$+N^�"2X cY:m�XQJ&N����x�i��X#�yix�T����`�7!���R iE�+ݘ��#28ؔ'”R�rC�S\�Q9z�|d����#g`�����G����J�Ms���I�&h��r�к��hD���%'mt��t2*�Su;�ZIM���f�G��`#���0A:c�uXH�A9S����2������}���6P������dv=�� * B[����1�n�CI�(�}����Xm,��X}�(��������y��s.:�"nMQfK����1g��dр]Ȇ)ـ�.�F9�qK4rh��}2�!��h���/������z��Wɒ�:����_aك��|`�º]�g���\ͺt目LG��zxNr�_(�? /XObject << /Im1 8 0 R /Im2 10 0 R >> >> This makes it ideal for muscle building. Place the bar on your upper-back (traps) by dipping under the bar. %���� <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 595.4 841.8] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> �� � } !1AQa"q2���#B��R��$3br� Workout Routine - Dumbbells - Full Body - Day 1 Cardio / Strength Training # of Sets # of Reps Progress Log Abs | Crunch - Weighted 3 6 Abs | Twisting Crunch 3 6 Back | Row (Dumbbells) - on Knee; One-Arm 3 10 Chest | Dumbbell Press 3 10 Back | Shrug (Dumbbells) 3 10 Chest | Chest Fly (Dumbbells) 3 10 Forearms | Wrist Curl (Dumbbells) - One Hand 3 10 • If combining body parts creates time constraints, cut from the middle of the workouts. �� C �� B�� ? endobj Lower … 2 0 obj ... ity workout on its own. %PDF-1.5 8 0 obj The following 5 day workout routine is based on a 5 day split. << /Length 9 0 R /Type /XObject /Subtype /Image /Width 1050 /Height 591 /Interpolate Also, before we get started, you can download the PDF for the muscle gain workout plan. 2 0 obj Leave the first and last movements intact. 4 0 obj <> %��������� ��' ���"� E-?��3|�I��&h�y�iD'���/��֟{��BS���a?�B�u� Z�Β���%2@,��+�9T=߉�y9��O�p қz�=D�5��A��� U0MQ��co�`��g��} ԛ���G�"XlB�c��R���8��-� 8�\~�S��F 3 0 obj %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz��������������������������������������������������������������������������� Step 2 (Unrack): Unrack the bar, take 3 steps back, then adjust 6 Week Workout Program To Build Muscle Please read this before you start! This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over-training. •The sets and reps don’t include warm … %PDF-1.3 <>>> /Cs1 7 0 R /Cs3 16 0 R >> /Font << /TT2 13 0 R /TT3 15 0 R /TT1 12 0 R >> 1 0 obj This routine will allow you to maximize your training while allowing for optimal rest and recovery times. The routine takes very little time, which makes it great to do at the beginning of your workout. THE ULTIMATE FULL BODY TRAINING ROUTINE 14 Day Twenty-One Today, you will perform a high rep workout with the same exercises you have been using for your upper body resistance workout. endobj FULL BODY MOBILITY ROUTINE 3 3 x 5 = 3 sets for 5 repetitions per set. 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