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Mallens Workout

 

 

M - Flat Bench

       Pec Fly

       Incline

       Tri Press down  

       Pec Press Machine till failure

 

T - Deads

      Cable row

      Iso machine row

      Seated cable row

      BW pull ups till failure

      Calf press

 

W - Standing ez bar curl

        Seated Hammer curls

        Seated alternating curls

        Preacher curl

        Single arm preacher curl with ez bar

 

T - Tri cable press down

       Double Overhead tri extension

       Single overhead tri extension

       Seated skull crushers

       Standing Military press

       Seated mil press

       Arnold press

 

F - Squats

      Dead’s

      Leg Ext machine

      Leg curl machine

      Calf press

 

S - Free day, go in there and so what feels good

 

S- hungover, chores, sleep, eat big and meal prep day

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