This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.
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Svend press. A compound push exercise. Main muscles worked: Lower Pectoralis Major, Upper Pectoralis Major, Anterior Deltoid, and Triceps Brachii.
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This is a balanced, 3-day a week full body workout routine. Each session is about 45 minutes. It's a beginner to intermediate level workout that assumes you know the basics of dumbbell and barbell strength training.
CABLE CRUNCH INVOLVED MUSCLES DURING THE TRAINING ABDOMINALS
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High reverse plank. An isolation push exercise. Muscles worked: Gluteus Maximus Stabilizers: Erector Spinae, Hamstrings, Rectus Abdominis, Obliques, Posterior Deltoid, and Lateral Deltoid. Muscles are exercised isometrically.