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The 4-week Back-to-basics Workout for Muscle Growth

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Routine

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Workout B

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Sumo Deadlift

Equipment
Barbell
Sets
3
Reps
10-12
Rest
60 sec
*Use trap bar.
Equipment
Bench, Dumbbells
Sets
3
Reps
10-12
Rest
60 sec
Equipment
No Equipment
Sets
3
Reps
10*
Rest
60 sec
*Per side
Exercise 4 of 6

Single-Arm Dumbbell Row

Equipment
Sets
3
Reps
10*
Rest
60 sec
*Per side
Exercise 5 of 6

Decline Dumbbell Triceps Extension

Equipment
Sets
3
Reps
10
Rest
60 sec
Exercise 6 of 6

Bike Sprint

Equipment
Sets
3
Reps
90 sec
Rest
120 sec
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