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March 13/Lower Body 1. Barbell Squats - Working sets: 4 sets of 12 reps with 300 lbs 2. Romanian Deadlifts - 3 sets of 15 reps with 300 lbs 3. Leg Press - 3 sets of 18 reps with 465 lbs 4. Bulgarian Split Squats - 3 sets of 15 reps per leg with 205 lbs 5. Leg Curls - 3 sets of 18 reps with...

March 11/Upper Body (Push) 1. Barbell Bench Press - Warm-up: 3 sets of 15 reps with 200 lbs - Working sets: 5 sets of 8 reps with 257 lbs 2. Single Dumbbell Shoulder Press - 3 sets of 15 reps with 63 lbs 3. Incline Dumbbell Press - 4 sets of 12 reps with 135 lbs 4. Tricep Dips - 4 sets of 15...

March 9/Upper Body (Pull) 1. Deadlifts - Warm-up: 2 sets of 10 reps with 235 lbs - Working sets: 2 sets of 15 reps with 342 lbs 2. Pull-Ups - 3 sets of 20 reps 70 lbs 3. Bent Over Barbell Rows - 3 sets of 12 reps with 243 lbs 4. One-Arm Dumbbell Rows - 3 sets of 8 reps per arm with 115 lbs...

March 6/Lower Body 1. Barbell Squats - Working sets: 4 sets of 12 reps with 300 lbs 2. Romanian Deadlifts - 3 sets of 15 reps with 300 lbs 3. Leg Press - 3 sets of 18 reps with 465 lbs 4. Bulgarian Split Squats - 3 sets of 15 reps per leg with 205 lbs 5. Leg Curls - 3 sets of 18 reps with...

March 4/Upper Body (Push) 1. Barbell Bench Press - Warm-up: 3 sets of 15 reps with 200 lbs - Working sets: 5 sets of 8 reps with 257 lbs 2. Single Dumbbell Shoulder Press - 3 sets of 15 reps with 63 lbs 3. Incline Dumbbell Press - 4 sets of 12 reps with 135 lbs 4. Tricep Dips - 4 sets of 15...

March 2/Upper Body (Pull) 1. Deadlifts - Warm-up: 2 sets of 10 reps with 235 lbs - Working sets: 2 sets of 15 reps with 342 lbs 2. Pull-Ups - 3 sets of 20 reps 70 lbs 3. Bent Over Barbell Rows - 3 sets of 12 reps with 243 lbs 4. One-Arm Dumbbell Rows - 3 sets of 8 reps per arm with 115 lbs...

February 27/Lower Body 1. Barbell Squats - Working sets: 4 sets of 12 reps with 300 lbs 2. Romanian Deadlifts - 3 sets of 15 reps with 300 lbs 3. Leg Press - 3 sets of 18 reps with 465 lbs 4. Bulgarian Split Squats - 3 sets of 15 reps per leg with 205 lbs 5. Leg Curls - 3 sets of 18 reps...

February 25/Upper Body (Push) 1. Barbell Bench Press - Warm-up: 3 sets of 15 reps with 200 lbs - Working sets: 5 sets of 8 reps with 257 lbs 2. Single Dumbbell Shoulder Press - 3 sets of 15 reps with 63 lbs 3. Incline Dumbbell Press - 4 sets of 12 reps with 135 lbs 4. Tricep Dips - 4 sets of...

February 23/Upper Body (Pull) 1. Deadlifts - Warm-up: 2 sets of 10 reps with 235 lbs - Working sets: 2 sets of 15 reps with 342 lbs 2. Pull-Ups - 3 sets of 20 reps 70 lbs 3. Bent Over Barbell Rows - 3 sets of 12 reps with 243 lbs 4. One-Arm Dumbbell Rows - 3 sets of 8 reps per arm with 115...

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February 20/Lower Body 1. Barbell Squats - Working sets: 4 sets of 12 reps with 300 lbs 2. Romanian Deadlifts - 3 sets of 15 reps with 300 lbs 3. Leg Press - 3 sets of 18 reps with 465 lbs 4. Bulgarian Split Squats - 3 sets of 15 reps per leg with 205 lbs 5. Leg Curls - 3 sets of 18 reps...

February 18/Upper Body (Push) 1. Barbell Bench Press - Warm-up: 3 sets of 15 reps with 200 lbs - Working sets: 5 sets of 8 reps with 257 lbs 2. Single Dumbbell Shoulder Press - 3 sets of 15 reps with 63 lbs 3. Incline Dumbbell Press - 4 sets of 12 reps with 135 lbs 4. Tricep Dips - 4 sets of...

Obrigado

February 16/Upper Body (Pull) 1. Deadlifts - Warm-up: 2 sets of 10 reps with 235 lbs - Working sets: 2 sets of 15 reps with 342 lbs 2. Pull-Ups - 3 sets of 20 reps 70 lbs 3. Bent Over Barbell Rows - 3 sets of 12 reps with 243 lbs 4. One-Arm Dumbbell Rows - 3 sets of 8 reps per arm with 115...

February 13/Lower Body 1. Barbell Squats - Working sets: 4 sets of 12 reps with 300 lbs 2. Romanian Deadlifts - 3 sets of 15 reps with 300 lbs 3. Leg Press - 3 sets of 18 reps with 465 lbs 4. Bulgarian Split Squats - 3 sets of 15 reps per leg with 205 lbs 5. Leg Curls - 3 sets of 18 reps...

February 11/Upper Body (Push) 1. Barbell Bench Press - Warm-up: 3 sets of 15 reps with 200 lbs - Working sets: 5 sets of 8 reps with 257 lbs 2. Single Dumbbell Shoulder Press - 3 sets of 15 reps with 63 lbs 3. Incline Dumbbell Press - 4 sets of 12 reps with 135 lbs 4. Tricep Dips - 4 sets of...

Thank you, I'll keep that in mind.

February 9/Upper Body (Pull) 1. Deadlifts - Warm-up: 2 sets of 10 reps with 235 lbs - Working sets: 2 sets of 15 reps with 342 lbs 2. Pull-Ups - 3 sets of 20 reps 70 lbs 3. Bent Over Barbell Rows - 3 sets of 12 reps with 243 lbs 4. One-Arm Dumbbell Rows - 3 sets of 8 reps per arm with 115...

February 6/Lower Body 1. Barbell Squats - Working sets: 4 sets of 12 reps with 300 lbs 2. Romanian Deadlifts - 3 sets of 15 reps with 300 lbs 3. Leg Press - 3 sets of 18 reps with 465 lbs 4. Bulgarian Split Squats - 3 sets of 15 reps per leg with 205 lbs 5. Leg Curls - 3 sets of 18 reps...

February 4/Upper Body (Push) 1. Barbell Bench Press - Warm-up: 3 sets of 15 reps with 200 lbs - Working sets: 5 sets of 8 reps with 257 lbs 2. Single Dumbbell Shoulder Press - 3 sets of 15 reps with 63 lbs 3. Incline Dumbbell Press - 4 sets of 12 reps with 135 lbs 4. Tricep Dips - 4 sets of...