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The 12-Week Plan to Throw on Muscle Mass

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Routine

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Arms and Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Dumbbell Skull Crusher

Equipment
Sets
3
Reps
12, 10, 8
Rest
60-90 sec
Exercise 2 of 8

Overhead Dumbbell Extension

Equipment
Sets
3
Reps
12, 10, 8
Rest
60-90 sec
Exercise 3 of 8

Triceps Pushdown

Equipment
Elastic Band
Sets
2
Reps
10, 8
Rest
60-90 sec
Equipment
Barbell
Sets
3
Reps
10, 8, 6
Rest
60-90 sec
Exercise 6 of 8

Preacher Curl

Equipment
EZ-Bar
Sets
2
Reps
10, 8
Rest
60-90 sec
Exercise 7 of 8

Roman Chair Situp

Equipment
Sets
3
Reps
30
Rest
60-90 sec
Exercise 8 of 8

Cable Crunch

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
20
Rest
60-90 sec
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