SPLIT 4 JO

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

20 seconds rest-pause (on the last set of each exercise)

Dumbbell Row

Wide Grip Lat Pulldown

Seated Row (Cable)

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Leg Extension

Leg Curl

Back - Biceps - Legs

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Chest Supported Row (Machine)

Standing Pullover (Cable)

Hammer Curl

Bicep Curl (Machine)

Legs - Back - Biceps

20 % drop-set (on the last set of each exercise)

Barbell Row

Lying Leg Curl

Hack Squat

Straight Arm Pulldown

Squat (Barbell)

Chest Press (Machine)

Incline Bench Press (Smith Machine)

Cable Crossover

Tricep Pressdown

Tricep Extension (Machine)

Shoulder Press (Machine)

Lateral Raise (Machine)

Chest - Triceps - Shoulder

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Shrug (Barbell)

Upright Row (Cable)

Incline Chest Press (Machine)

Chest Fly (Machine)

Skull Crusher (Dumbbell)

Shoulder - Chest - Triceps

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