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Beefy BWF →

Beefy BWF -- B

Meant to be done one days 2 and 4 of the week.

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Created by

S4GU4R0

Workout Breakdown

Set 1

Set 1

1

Pull-Up

1 set × 5-8 reps

2

Rows

1 set × 7-10 reps

3

Hammer Curl

1 set × 7-10 reps

4

Rear Delt Fly

1 set × 9-12 reps

5

Active Hang

1 set × 10-15s

6

Palof Press

1 set × 9-12 reps

Set 2

Set 2

1

Pull-Up

1 set × 5-8 reps

2

Rows

1 set × 7-10 reps

3

Hammer Curl

1 set × 7-10 reps

4

Rear Delt Fly

1 set × 9-12 reps

5

Active Hang

1 set × 10-15s

6

Palof Press

1 set × 9-12 reps

Set 3

Set 3

1

Pull-Up

1 set × 5-8 reps

2

Rows

1 set × 7-10 reps

3

Hammer Curl

1 set × 7-10 reps

4

Rear Delt Fly

1 set × 9-12 reps

5

Active Hang

1 set × 10-15s

6

Palof Press

1 set × 9-12 reps

Set 4

Set 4

1

Pull-Up

1 set × 5-8 reps

2

Rear Delt Fly

1 set × 9-12 reps

3

Active Hang

1 set × 10-15s