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Instructions
NOTE: C1, C2, and C3 are supersets
Complete one set of Nordics
Complete one set of DB Shoulder Press
Complete one set of DB Bicep Curls
Repeat steps 1-3 until all 4 sets are completed
C1. Nordics
C1. Nordics
3 x 5 reps
C.2 DB Shoulder Press
C.2 DB Shoulder Press
3 x 8 reps
C3. DB Bicep Curls
C3. DB Bicep Curls
3 x 15 reps
Instructions
NOTE: D1, D2, and D3 are supersets
Complete one set of Poliquin Step Ups
Complete one set of Athletic Calf Raises
Complete one set of Tricep Pushdown
Repeat steps 1-3 until all 4 sets are completed
D1. Poliquin Step Up
D1. Poliquin Step Up
3 x 15 reps
D2. Athletic Calf Raise
D2. Athletic Calf Raise
3 x 15 reps
D3. Tricep Pushdown
D3. Tricep Pushdown
3 x 15 reps
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