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Training Programs
Archives 3 Print E-mail

Legs and Traps

Vertical Leg Press

1X3 minutes

Super Set Next Two Movements (Heavy)

Leg Curl

3X10

Leg Extensions

3X10

Vertical Leg Press

1X3 minutes

Super Set Next Two Movements

Seated DB Shrugs

3X10 (Heavy)

Seated DB Shrug Lateral Raises

3X20 (Light)

Front BB Shrugs

1X3 minutes

 
Archives 2 Print E-mail

Back

Seated Hammer Mid Row

3X8

2X15

1X30

Cable Lat Pull (Front)

10X10

Super Set Next Two Movements

Straight Arm Pulldowns

3X20

One Arm Cable Kickback Rows (rope)

3X10

 
Archives 1 Print E-mail

Chest

Super Set Next Two Movements

Flat BB Press

3X12

Flat DB Fly

3X12

Underhand (Smith MAchine) Incline BB Press

3X20

Super Set Next Two Movements

Upright Dips

3X30

Lying "Plate" Pullovers

3X30

 
Feb 15 Print E-mail

Legs

Hack Squats (Machine)

4X20

Circuit Next Three Movements X3

Elliptical (or other cardio)

4 minutes

Leg Extensions (Heavy)

X10

Leg Curls (Heavy)

X10

DB Side Step Ups

4X12 per leg

 
Feb 11 Print E-mail

Shoulders and Upper Traps

Alternate DB Side Shrugs and DB Side Lateral Raises 

3X10 of 5 Shrugs / 2 Side Lateral Raises (50 Shrugs and 20 Raises per set)

Wide High Cable Rows

4X10

Front Shoulder Press

1/4 + Full Repetition 3X8

 
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Disclaimer

*Some items are limited to stock on hand and prices are subject to change at any time, and Muscular Synergy or MuscularSynergy.com can not always guarantee availability from the manufacturer.

Notice: Product images are representative of the products offered, but may not have the exact attributes. Please read product descriptions for specific characteristics of the product.  Please note that product information is intended for reference only. While we attempt to keep our information accurate, we cannot guarantee it is an accurate representation of the latest formulation of the product. For further information, please refer to the manufacturer’s websites where applicable. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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