DUP

Contributed by: Francis Li

Save Routine

Legs #1

• Squat - Barbell
  1 sets × 5 reps, 2m rest
• Squat - Barbell
  4 sets × 12 reps, 2m rest
• Romanian Deadlift - Barbell
  3 sets × 10 reps, 2m rest
• Lunge - Dumbbell
  3 sets × 10 reps, 2m rest
• Reverse Hyper-extension - Bodyweight/Weighted
  3 sets × 10 reps, 2m rest

Push #1

• Bench Press - Barbell
  1 sets × 1 reps, 2m rest
• Bench Press - Barbell
  4 sets × 4 reps, 2m rest
• Push Press - Barbell
  3 sets × 4 reps, 2m rest
• Dip - Bodyweight/Weighted
  3 sets × 10 reps, 2m rest
• Fly - Dumbbell
  3 sets × 10 reps, 2m rest
• Lateral Raise - Dumbbell
  3 sets × 10 reps, 2m rest
• Lying Triceps Extension - EZ Curl Bar
  3 sets × 10 reps, 2m rest
• Triceps Extension - Dumbbell
  3 sets × 10 reps, 2m rest

Pull #1

• Deadlift - Barbell
  1 sets × 3 reps, 2m rest
• Deadlift - Barbell
  4 sets × 6 reps, 2m rest
• Stiff-leg Deadlift - Barbell
  3 sets × 10 reps, 2m rest
• Pull-up - Bodyweight/Weighted
  3 sets × 10 reps, 2m rest
• Yates Row - Barbell
  3 sets × 10 reps, 2m rest
• Shrug - Dumbbell
  3 sets × 10 reps, 2m rest
• Curl - EZ Curl Bar
  3 sets × 10 reps, 2m rest
• Hammer Curl - Dumbbell
  3 sets × 10 reps, 2m rest

Legs #2

• Squat - Barbell
  1 sets × 3 reps, 2m rest
• Squat - Barbell
  4 sets × 8 reps, 2m rest
• Romanian Deadlift - Barbell
  3 sets × 10 reps, 2m rest
• Lunge - Dumbbell
  3 sets × 10 reps, 2m rest
• Hyperextension (45-degree) - Bodyweight/Weighted
  3 sets × 10 reps, 2m rest

Push #2

• Overhead Press - Barbell
  1 sets × 5 reps, 2m rest
• Overhead Press - Barbell
  4 sets × 12 reps, 2m rest
• Incline Bench Press - Barbell
  3 sets × 12 reps, 2m rest
• Lateral Raise - Dumbbell
  3 sets × 10 reps, 2m rest
• Dip - Bodyweight/Weighted
  3 sets × 10 reps, 2m rest
• Triceps Extension - Dumbbell
  3 sets × 10 reps, 2m rest
• Lying Triceps Extension - EZ Curl Bar
  3 sets × 10 reps, 2m rest

Pull #2

• Deadlift - Barbell
  1 sets × 1 reps, 2m rest
• Deadlift - Barbell
  4 sets × 2 reps, 2m rest
• Stiff-leg Deadlift - Barbell
  3 sets × 10 reps, 2m rest
• Pull-up - Bodyweight/Weighted
  3 sets × 10 reps, 2m rest
• Yates Row - Barbell
  3 sets × 10 reps, 2m rest
• Shrug - Dumbbell
  3 sets × 10 reps, 2m rest
• Curl - EZ Curl Bar
  3 sets × 10 reps, 2m rest
• Hammer Curl - Dumbbell
  3 sets × 10 reps, 2m rest

Legs #3

• Squat - Barbell
  1 sets × 1 reps, 2m rest
• Squat - Barbell
  4 sets × 4 reps, 2m rest
• Romanian Deadlift - Barbell
  3 sets × 10 reps, 2m rest
• Lunge - Dumbbell
  3 sets × 10 reps, 2m rest
• Hyperextension (45-degree) - Bodyweight/Weighted
  3 sets × 10 reps, 2m rest

Push #3

• Bench Press - Barbell
  1 sets × 3 reps, 2m rest
• Bench Press - Barbell
  4 sets × 8 reps, 2m rest
• Push Press - Barbell
  3 sets × 8 reps, 2m rest
• Dip - Bodyweight/Weighted
  3 sets × 10 reps, 2m rest
• Fly - Dumbbell
  3 sets × 10 reps, 2m rest
• Lateral Raise - Dumbbell
  3 sets × 10 reps, 2m rest
• Lying Triceps Extension - EZ Curl Bar
  3 sets × 10 reps, 2m rest
• Triceps Extension - Dumbbell
  3 sets × 10 reps, 2m rest

Push #4

• Overhead Press - Barbell
  1 sets × 1 reps, 2m rest
• Overhead Press - Barbell
  4 sets × 4 reps, 2m rest
• Incline Bench Press - Barbell
  3 sets × 4 reps, 2m rest
• Lateral Raise - Dumbbell
  3 sets × 10 reps, 2m rest
• Dip - Bodyweight/Weighted
  3 sets × 10 reps, 2m rest
• Seated Triceps Extension - Dumbbell
  3 sets × 10 reps, 2m rest
• Lying Triceps Extension - EZ Curl Bar
  3 sets × 10 reps, 2m rest

Pull #3

• Deadlift - Barbell
  1 sets × 5 reps, 2m rest
• Deadlift - Barbell
  4 sets × 10 reps, 2m rest
• Stiff-leg Deadlift - Barbell
  3 sets × 10 reps, 2m rest
• Pull-up - Bodyweight/Weighted
  3 sets × 10 reps, 2m rest
• Yates Row - Barbell
  3 sets × 10 reps, 2m rest
• Shrug - Dumbbell
  3 sets × 10 reps, 2m rest
• Curl - EZ Curl Bar
  3 sets × 10 reps, 2m rest
• Hammer Curl - Dumbbell
  3 sets × 10 reps, 2m rest

Push #5

• Bench Press - Barbell
  1 sets × 5 reps, 2m rest
• Bench Press - Barbell
  4 sets × 12 reps, 2m rest
• Push Press - Barbell
  3 sets × 12 reps, 2m rest
• Dip - Bodyweight/Weighted
  3 sets × 10 reps, 2m rest
• Fly - Dumbbell
  3 sets × 10 reps, 2m rest
• Lateral Raise - Dumbbell
  3 sets × 10 reps, 2m rest
• Lying Triceps Extension - EZ Curl Bar
  3 sets × 10 reps, 2m rest
• Seated Triceps Extension - Dumbbell
  3 sets × 10 reps, 2m rest

Push #6

• Overhead Press - Barbell
  1 sets × 3 reps, 2m rest
• Overhead Press - Barbell
  4 sets × 8 reps, 2m rest
• Incline Bench Press - Barbell
  3 sets × 8 reps, 2m rest
• Lateral Raise - Dumbbell
  3 sets × 10 reps, 2m rest
• Dip - Bodyweight/Weighted
  3 sets × 10 reps, 2m rest
• Seated Triceps Extension - Dumbbell
  3 sets × 10 reps, 2m rest
• Lying Triceps Extension - EZ Curl Bar
  3 sets × 10 reps, 2m rest

Legs #4

• Squat - Barbell
  1 sets × 5 reps, 2m rest
• Squat - Barbell
  4 sets × 12 reps, 2m rest
• Romanian Deadlift - Barbell
  3 sets × 10 reps, 2m rest
• Lunge - Dumbbell
  3 sets × 10 reps, 2m rest
• Hyperextension (45-degree) - Bodyweight/Weighted
  3 sets × 10 reps, 2m rest