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Workout Routine 
 
Monday – Workout A1 
 
 Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause set 
 
 Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy double rest/pause set 
 
 Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set 
 
 Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set 
 
 
Tuesday – Workout B1 
 
 Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set 
 
 Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set 
 
 Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set 
 
 Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor activation set 
 
 
Wednesday – Workout A2 
 
 Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set 
 
 Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set 
 
 Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set 
 
 Preacher Curl: 2 sets of 6 and one maximum mTor activation set 
 
 
Thursday – Workout B2 
 
 Leg Extension: 2 sets of 6 and one 6-8-10 drop set 
 
 Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor activation set 
 
 Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out heavy double rest/pause 
set 
 
 Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy double rest/pause set 
 
 
Friday – Workout A3 
 
 Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum mTor activation set 
 
 Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set 
 
 Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor activation set 
 
 Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set 
 
 
Saturday – Workout B3 
 
 Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum mTor activation set 
 
 Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set 
 
 Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum mTor activation set 
 
 Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set