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Rest 1 to 2 minutes in between these setsĭo a set of cable crunches in the 10- to 12-rep range. Leg Press Calf Raise – 3 sets of 8 to 10 repsĭonkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps Rest 2 to 3 minutes in between these sets Seated Calf Raise – 3 sets of 4 to 6 reps Standing Calf Raise – 3 sets of 4 to 6 reps Seated or Standing Barbell Military Press – Warm-up sets and then 3 working setsīent-Over Rear Delt Raise – 3 working setsīarbell Squat – Warm-up sets and then 3 working sets Incline Dumbbell Bench Press – 3 working setsįlat Barbell Bench Press – 3 working setsīarbell Deadlift – Warm-up sets and then 3 working setsĪlternating Dumbbell Curl – 3 working sets Incline Barbell Bench Press – Warm-up sets and then 3 working sets When you can do more than 10 reps with a weight, increase the weight
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Note: Do 8-10 reps of each lift in each working set. Here is a sample 4-day training plan from the book