lvysaur's Intermediate Aesthetic Routine Print.xlsx .pdf

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lvysaur's Intermediate Aesthetic Routine
DAY 1
Lift
Deadlift
Chin-up
BB Row
Seated Row
BB Curl
Preacher Curl
DAY 2
Lift
Bench
Incline Press
DB Press
Flies
Skullcrusher
Tricep Ext
DAY 3
Lift
Squat
OHP
Leg Curl
Lat Raise
Rear Delt Fly
DAY 5
Lift
Chin-up
Bench
BB Row
Incline Press
BB Curl
Preacher Curl
DAY 6
Lift
Squat
OHP
Walking Lunge
Skullcrusher
Tricep Ext

Weight

Reps

Week 1 Sets

Week 2 Sets

Week 3 Sets

405
Body
185
120
60
20

4
7
4
10
12
12

4
3
3
3
3
3

5
4
4
4
4
4

6
5
5
5
5
5

Weight

Reps

Week 1 Sets

Week 2 Sets

Week 3 Sets

190
135
55
80
60
30

4
8
8
12
12
12

3
3
3
3
3
3

4
4
4
4
4
4

5
5
5
5
5
5

Weight

Reps

Week 1 Sets

Week 2 Sets

Week 3 Sets

305
100
95
15
85

4
8
10
12
12

4
3
3
3
3

5
4
4
4
4

6
5
5
5
5

Weight

Reps

Week 1 Sets

Week 2 Sets

Week 3 Sets

Body +45
170
145
155
60
20

4
8
12
4
12
12

3
3
3
3
3
3

4
4
4
4
4
4

5
5
5
5
5
5

Weight

Reps

Week 1 Sets

Week 2 Sets

Week 3 Sets

265
115
40x2
60
30

8
4
24
12
12

4
3
3
3
3

5
4
4
4
4

6
5
5
5
5


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