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BuiltStrong (3) 100%

LEGS (highest calorie day) Set 1 (warm up) Back Squat (30-60 secs rest between sets) 12 reps @ empty barbell Stationary Barbell Lunge (30-60 secs between sets) 10reps each leg @ empty barbell (20 total lunges) Leg Press (30-60 secs rest between sets) Romanian Deadlift Hamstring Curl ARMS Set 2 Set 3 Set 4 8-10reps @ 50% of 8-10reps @ 50% of 8-10reps @ 100% you max weight you max weight max weight Set 5 My Notes - 6-8 reps each leg 6-8 reps each leg 6-8 reps each leg 10reps each leg @ @ 10% of your @ 10% of your @ 10% of your empty barbell max weight max weight max weight (20 total lunges) (12-16 total lunges) (12-16 total lunges) (12-16 total lunges) 15reps @ 50% of max 10 reps @ 100% of 10 reps @ 100% of 10 reps @ 100% of 50% of max weight weight your max weight your max weight your max weight to fatigue 8-10reps @ 10% of your max weight 8-10reps @ 50% of 8-10reps @ 100% 6-8reps @ 100% of your max weight of your max weight your max weight 15reps @ 50% of max 8-10reps @ 100% 8-10reps @ 100% 8-10reps @ 100% weight of your max weight of your max weight of your max weight Set 1 Set 2 Set 3 Set 4 - 50% of your max weight to fatigue Set 5 Set 6 Close Grip Chest Press (with EZ bar) 15reps @ empty EZ bar 8-10reps @ 50% of 8-10reps @ 100% 8-10reps @ 100% your max weight of your max weight of your max weight Triceps pull downs 15reps @ 50% of max 8-10reps @ 100% 8-10reps @ 100% 8-10reps @ 100% weight of your max weight of your max weight of your max weight 15reps @ 50% of max 8-10reps @ 100% 8-10reps @ 100% 8-10reps @ 100% Barbell Tricep weight of your max weight of your max weight of your max weight Extensions Dumbell Bicep Curls EZ bar curls SHOULDERS Arnold Presses Dumbell Lateral Raises 8-10reps @ 100% of you max weight 8-10reps @ 100% 8-10reps @ 100% of your max weight of your max weight 15reps @ 50% of max 8-10reps @ 100% 8-10reps @ 100% weight of your max weight of your max weight Set 1 Set 2 Set 3 50% of your max weight to fatigue Set 4 10reps @ 50% of max 8-10reps @ 100% 8-10reps @ 100% 8-10reps @ 100% weight of your max weight of your max weight of your max weight 8-10reps @ 100% of your max weight 8-10reps @ 100% 8-10reps @ 100% of your max weight of your max weight Front Shoulder Raises 8-10reps(each arm) @ 8-10reps @ 100% 8-10reps @ 100% 100% of your max of your max weight of your max weight weight Set 5 Set 6 Landmine Presses 8-10reps(each arm) @ 100% of you max weight Bent over lateral raise 8-10reps @ 100% of your max weight BACK Set 1 Wide Grip lat pull down 8-10reps(each arm) @ 100% of your max weight 8-10reps(each arm) @ 100% of your max weight 8-10reps @ 100% 8-10reps @ 100% of your max weight of your max weight Set 2 Set 3 Set 4 Set 5 15reps @ 50% of max 8-10reps @ 100% 8-10reps @ 100% 8-10reps @ 100% weight of your max weight of your max weight of your max weight 15reps @ 50% of max weight Close Grip Lat Pull 15reps @ 50% of max 8-10reps @ 100% 8-10reps @ 100% 8-10reps @ 100% weight of your max weight of your max weight of your max weight Down 15reps @ 50% of max weight Straight arm pull down 15reps @ 50% of max 8-10reps @ 100% 8-10reps @ 100% 8-10reps @ 100% weight of you max weight of your max weight of your max weight Seated row 15reps @ 50% of max 8-10reps @ 100% 8-10reps @ 100% 8-10reps @ 100% weight of your max weight of your max weight of your max weight Bent over row Barbell Good Mornings 10reps (each arm)@ 50% of max weight 15 reps @ empty barbell 8-10reps @ 100% 8-10reps @ 100% 8-10reps @ 100% of your max weight of your max weight of your max weight 15 reps @ empty barbell 15 reps @ empty barbell 15 reps @ empty barbell Set 6 Chest/Abs Set 1 Set 2 Inclined Chest Press 15reps @ 50% of max 8-10reps @ 100% weight of you max weight Set 3 Set 4 8-10reps @ 100% of you max weight 8-10reps @ 100% of you max weight Cable Flys (High) 8-10reps @ 100% of you max weight 8-10reps @ 100% of you max weight 8-10reps @ 100% of you max weight Cable Flys (low) 8-10reps @ 100% of you max weight 8-10reps @ 100% of you max weight 8-10reps @ 100% of you max weight Push Ups 1 set to fatigue Declined Crunch(Abs will be a super set.

https://www.pdf-archive.com/2017/07/21/builtstrong-3/

21/07/2017 www.pdf-archive.com

Workout Log Pages 3x4 99%

Barbell Squat ( Drop Sets every other Week) Hyperextensions ( Lower) Set Set Set Warm Up Set Set Set          Abs:

https://www.pdf-archive.com/2015/10/23/workout-log-pages-3x4/

23/10/2015 www.pdf-archive.com

BEGINNER.PDF 99%

UPPER/LOWER SPLIT X 2 FULL BODY #1 BARBELL BENCH PRESS [3 SETS X 6 REPS] STANDING OVERHEAD PRESS [3 SETS X 6 REPS] BENT OVER ROWS [3 SETS X 6 REPS] BARBELL SQUATS [4 SETS X 5 REPS] ROMANIAN DEADLIFTS [3 SETS X 8 REPS] FULL BODY #2 DEADLIFT - SUMO OR CONVENTIONAL [3 SETS X 5 REPS] LUNGES/STEP UPS [3 SETS X 10 REPS] BENT OVER ROWS/PULL UPS [4 SETS X 8 REPS] BARBELL/DUMBBELL BENCH PRESS [4 SETS X 8 REPS] SHOULDER PRESS (OHP) [3 SETS X 8 REPS] FULL BODY #3 INCLINE BENCH PRESS BARBELL/DUMBBELL [3 SETS X 8] PEC DECK FLYES [3 SETS X 10 REPS] ONE ARM DUMBBELL ROWS [3 SETS X 10 REPS] LAT PULL INS [3 SETS X 10 REPS] SQUATS [3 SETS X 6 REPS] LEG CURLS SEATED/LYING [3 SETS X 10 REPS] WHAT ABOUT ABDOMEN TRAINING?

https://www.pdf-archive.com/2016/08/23/beginner/

23/08/2016 www.pdf-archive.com

NATURAL FITNESS PROGRAM - DRAFT 98%

barbell bench press cable fly incline barbell bench press pullups lat pulldown bent over barbell row t-bar row single arm dumbbell row power clean power snatch seated row kettle bell sumo deadlift high-pull barbell sumo deadlift high- SHOULDERS:

https://www.pdf-archive.com/2015/12/15/natural-fitness-program-draft/

15/12/2015 www.pdf-archive.com

GetStacked14 93%

Add Westside-Barbell.com mini bands) (GetStacked 14 Video Forms for instructions) *20 reps with bar only, then 10,5,3,1,1,1 reps DEADLIFT (CONVENTIONAL STANCE) Weeks 1-2:

https://www.pdf-archive.com/2016/08/05/getstacked14/

05/08/2016 www.pdf-archive.com

intermediate workout 92%

SPLIT #1 Exercise - UPPER BODY Barbell Bench Press Sets 4 sets Reps 6 Reps Incline Dumbbell Bench Press One Arm Dumbbell Rows Pull Ups/ Lat pulldowns Standing OHP (Overhead Press) Dumbbell or Barbell Tricep Cable Pushdowns Dumbbell Bicep Curls 3 sets 3 sets 3 sets 4 sets 8 reps 10 reps 10 reps 6 reps 3 Sets 3 sets 12 reps 12 reps Exercise - LOWER BODY Sets Barbell Squats 3 Working sets Deadlifts (Conventional or 3 Working Sets Sumo) Hamstring Curls (Seated or 4 sets Lying) Leg Press 3 sets Reps 6 reps (Same weight) 5 reps (Same heavy weight) 12 reps Standing Calf raises 5 sets 10-15 reps (Increase weight every set) 10 reps Exercise - DELTS AND ARMS Cable Lateral Raises Reverse deck flyes Supinated Dumbbell Bicep Curls HIGH PULLEY CABLE BICEP CURLS Dumbbell Preacher Curls Close Grip bench press Overheadcable tricep extension Tricep Cable pushdowns Sets 3 sets 3 sets 3 sets 2 sets Reps 12 reps 12 reps 10 reps 10 reps 3 sets 3 sets 3 sets 2 sets 10 reps 10 reps 10 reps 12 reps SPLIT #2 PUSH WORKOUT Incline Dumbbell Bench press (3 sets 6-10 reps) Decline Dumbbell Bench Press (3 sets 6-10 reps) Pec Dec Flyes (3 sets 10-12 reps)/ Cable crossover upper chest (If you have weak upper chest) Dumbbell/Cable Lateral Raises (4 sets 10-12 reps) Rear delt Flyes (3 sets 10-12 reps) Tricep Cable Pushdowns (2 sets 10-12 reps) Overhead Cable extensions (2 sets 8-10 reps) PULL WORKOUT Bent over dumbbell Rows (4 sets 6-10 reps) Pull ups/chin ups/ lat pul downs (3 sets 8-10 reps) Seated Cable rows (3 sets 10-12 reps) Straight arm cable pullovers/lat pullins (3 sets 10-12 reps) Barbell/Dumbell Shrugs (3 sets 8 reps) Incline bench Dumbbell Bicep Curls (3 sets 10 reps) Cable bicep curls (2 sets 10 reps) ****For the lower body workout, you can follow the leg workout from the first workout split.

https://www.pdf-archive.com/2016/08/30/intermediate-workout/

30/08/2016 www.pdf-archive.com

Female fitness 90%

Upper Body - 1 Flat bench Barbell Press (3 sets 8-10 reps) Bent over dumbbell rows (3 sets 8-10 reps) Incline dumbbell chest press (2 sets 8-10) Prone grip lat pulldowns (2 sets 10-12 reps) Dumbbell Shoulder Press (2 sets 8-10 reps) Cable lateral Raises (2 sets 10-12 reps) Tricep cable pushdowns (2 sets 12-15 reps) Dumbbell Bicep curls (2 sets 12-15 reps) Day 2:

https://www.pdf-archive.com/2016/11/08/female-fitness/

08/11/2016 www.pdf-archive.com

evert 89%

Bench Press - Barbell (Borst) 9.

https://www.pdf-archive.com/2014/02/24/evert/

24/02/2014 www.pdf-archive.com

www-fitness-china-com-flat-bench-press 83%

Support your Dumbbell or barbell workout with a high-quality utility flat bench.

https://www.pdf-archive.com/2019/07/24/www-fitness-china-com-flat-bench-press/

24/07/2019 www.pdf-archive.com

Product Guide 2018 81%

Raw Strength Equipment is also an Authorized Dealer for Cap Barbell, Troy Barbell, Body-Solid, and Intek Strength products.

https://www.pdf-archive.com/2018/02/19/product-guide-2018/

19/02/2018 www.pdf-archive.com

bestshoulderexercisesformass-150406103508-conversion-gate01 81%

Dumbbell Shoulder Press  Sit on a bench with a dumbbell in      each hand, keeping good posture and a tight core with your palms facing forward The starting position is with your arms at the height of our shoulders Raise the dumbbells above our head by extending our arms Bring your arms closer together at the top of the movement Pause briefly at the top of the movement before lowering the weight to the starting position This movement can also be performed on an incline bench Barbell Shoulder Press  Set up on a bench with a barbell     rack, gripping the bar a few inches outside shoulder width Lift the bar off the rack and set up in the starting position at the height of your shoulders Keep your core tight and maintain good posture Raise the bar over your head by straightening your arms Pause for a moment at the top of the movement before returning to the starting position One Arm Dumbbell Shoulder Press  Stand with a straight back and     a tight core, feet shoulder width apart Take a dumbbell in your hand and lift it with a bent elbow to shoulder height Push the dumbbell overhead until your arm is fully extended overhead Lower the weight to the starting position Repeat the movement for both arms Front Raises       Stand with your feet shoulder width apart, core tight and your back straight Take a dumbbell in each hand with an overhand grip The starting position is with the weight at waist height with elbows very slightly bent Raise your left arm until the weight is in line with your shoulder, keeping the arm straight Pause briefly at the top of the movement, before lowering the weight to the starting position in a controlled manner Repeat the movement with your right arm

https://www.pdf-archive.com/2015/08/04/bestshoulderexercisesformass-150406103508-conversion-gate01/

04/08/2015 www.pdf-archive.com

Barbellbq2011 81%

Barbell-BQ 2011 5pm.

https://www.pdf-archive.com/2011/05/24/barbellbq2011/

24/05/2011 www.pdf-archive.com

Rule 1 80%

For example, perform a bent over barbell row to failure (where you literally can not do another rep) and then go straight into performing push ups again to failure.

https://www.pdf-archive.com/2013/01/27/rule-1/

27/01/2013 www.pdf-archive.com

RAB SMK NAUTIKA MARITIM 2017 66%

KECAKAPAN BAHARI NO 1 2 3 NAMA ALAT Rompi Penolong (Life Jacket) Pakaian apung (immerson suite) Line throwing appliances (alat pelempar tali) SPESIFIKASI 4 Perahu Karet 5 Peralatan selam Lengkap (scuba gear) 6 7 8 Rakit Penolong (Life Raft) Alat Bantu pernapasan (Brathing Apparatus) Slang air Pemadam (DAMKAR) ukuran M-L RED/GREY Pakaian apung (immerson suite) Line throwing appliances (alat pelempar tali) Panjang 380 cm, Lebar 170 cm, tube diameter 44 cm, kapasitas 7 orang, maximium power 35 hp lengkap dengan (Hub, BCD, fin, snorkel, mask, regulator, octopus, instrument, divecomputer, tabung) Rakit Penolong (Life Raft) Alat Bantu pernapasan (Brathing Apparatus) panjang 30-35 meter, diameter 2,5 inch-3 inch 9 Tabung Alat pemadam kebakaran liquid foam (busa) portable berat isi antara 8-9 liter 10 Baju tahan api Lengkap helm, sarung tangan, pelindung muka dan sepatu, standar SOLAS 11 12 13 14 15 16 17 18 19 Mesin pompa air (jet pump) Mesin Pompa air Stetoskop Tensimeter manual Timbangan berat badan dan Tinggi badan Boneka latih pernapasan Tensimeter digital Alat digital pengukur gula darah Alat fitnes homegym 3 sisi tipe 20 Alat Fitness Ellektrik Tredmil GNF 21 22 Alat fitness Eleptical Bike 2 in 1 369HA Barbell 30 Kg selang 8-9 inci 2-3 inch Stetoskop Tensimeter manual Timbangan berat badan dan Tinggi badan CPR training dewasa Tensimeter digital Dapat untuk mengukur gula darah, kolestrol, HB dan asam urat dilengkapi dengan situp bench, diping, dilengkapi barbel,tipeHG-8309 dilengkapi, treadmill, SIT-UP, TWISTER (mengencangkan perut), MASSAGER (Alat bantu getar untuk menghancurkan lemak), speed Max 12 Km/h, dilengkapi speaker MP3 player, 2 step incline manual, pengaman magnetik key dilengkapi monitor display, timer, distance, speed, calorie, hand pulse Material logam, warna hitam, panjang besi pengangkat baenell 36 cm weight bench press + stik + beban 40 kg, posisi bangku ben press dapat dirubah, lebar 130 cm berat isi antara 2-3 kg berat isi antara 3-4 kg ukuran 1,2 meter x 1,8 meter s/d 2 meter x 2 meter, pembungkus :

https://www.pdf-archive.com/2017/10/04/rab-smk-nautika-maritim-2017/

04/10/2017 www.pdf-archive.com

ELFFIS GYM AND DIET (v4) 66%

As I said I only have a home gym so I do a lot of barbell and dumbbell exercises or basic body weight exercises.

https://www.pdf-archive.com/2017/06/21/elffis-gym-and-diet-v4/

21/06/2017 www.pdf-archive.com

planoGym 64%

Biceps(2 of 3) - Barbell curls (3 sets x 8-12 reps + 1 set drop);

https://www.pdf-archive.com/2016/07/05/planogym/

05/07/2016 www.pdf-archive.com

Lore's Workout Plan 64%

Triceps Dumbbell Bench Press 3 sets, 12-14 reps Dumbbell Incline Bench Press 3 sets, 12-14 reps Incline Chest Flyes 3 sets, 12-14 reps Triceps Pushdowns 3 sets, 12-14 reps Dips + Pushup Supersets 3 sets, 12-14 reps Legs Squats 3 sets, 10-12 reps Leg Curl Machine 3 sets, 12-14 reps Leg Extension Machine 3 sets, 12-14 reps Dumbbell Lunges 2 sets to failure Shoulders Shoulder Press 3 sets, 12-14 reps Side Lateral Raises 3 sets, 12-14 reps Standing Front Barbell Raise 3 sets, 12-14 reps Calf Raise Machine 3 sets 14-16 reps

https://www.pdf-archive.com/2017/09/25/lore-s-workout-plan/

25/09/2017 www.pdf-archive.com

mozilla 46%

0 20 squat w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ bench w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ stiff legged deadlift w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ calf raises w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ barbell rows w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ overhead press w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ chin ups w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ dumbbell shrugs w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ dumbbell curls w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ triceps extension w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ crunches w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ w:____ r:____ cardio mood, before and after workout[0-10] Notes 19 18 17 16 16 15 14 13 12 11 10 9 9 8 7 6 5 5 5 5 10 15 20

https://www.pdf-archive.com/2018/01/27/mozilla/

27/01/2018 www.pdf-archive.com

GymStoppaniShortcutToSizeV5BodybuildingGym 40%

3 sets of 12-15 reps, Rest-pause on final set Barbell curl:

https://www.pdf-archive.com/2018/02/14/gymstoppanishortcuttosizev5bodybuildinggym/

13/02/2018 www.pdf-archive.com