Also includes 20% if you purchase! Free shipping on orders of $49 or more, You insure your car but do you insure YOU? Learn how your comment data is processed. PHASE III. There's also the PDF to JPG website to split the PDF into JPGs. Decide how you want Word to split the PDF. Anees Khan. A PDF splitter is used to splice a PDF file into pieces. Usually, to split a PDF you have to spend a lot of money on premium software. LENGTH OF PHASE WORKOUT FREQUENCY Foundational Workouts When a document contains multiple maps (for example, if a PDF contains a smaller map within a larger map, such as a city within a map of a state or country). This will open the file explorer window to allow you to select and upload the PDF file you want to split. You get to split the document by the number of pages or by top-level bookmarks. 100% (1) 100% found this document useful (1 vote) 5K views. Buy PDFelement It is a complete body part split routine done the RIGHT way. If you have tried it, do you recommend it? https://main--dc--adobecom.hlx.page/dc-shared/fragments/shared-fragments/frictionless/verb-footer/verb-footer-shell, Poor, Below Average, Good, Very Good, Outstanding, https://main--dc--adobecom.hlx.page/dc-shared/fragments/personalization-summary-frags/split-pdf/summary-frag-how-to, https://main--dc--adobecom.hlx.page/dc-shared/fragments/personalization-summary-frags/split-pdf/summary-frag-seo, https://main--dc--adobecom.hlx.page/dc-shared/fragments/personalization-summary-frags/split-pdf/summary-frag-faq, https://main--dc--adobecom.hlx.page/dc-shared/fragments/shared-fragments/frictionless/create-an-account/summary-frag-create-an-account, https://www.adobe.com/reviews-api/dc/production/split-pdf. These websites essentially split every page and then convert each one to an image format. GIS Mapping and Data Analytics | CAL FIRE ), and more. For example, you could split a 100-page document so that you have two separate PDFs, each with 50 pages. You may have to make a few mods of your own but you should be able to do it by subbing cable with bands. Be sure to Subscribe for updates. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Edit, print, and customize free templates. The way it works is that you have to first open the document for editing. The "at home mod" mostly replaces barbell exercises with dumbbells and pull downs with pull ups. Is it fun? Also check out Thrive Market! MAPS Split is an advanced muscle building and body sculpting program designed for the experienced lifter, bodybuilder, physique competitor and bikini competitor. Use Smallpdf to extract separate PDF pages into a new file, or delete pages from an existing PDF. Extract one single page from a PDF to save as a brand new, single-page file. Uploaded by sergio viquez. in MAPS Prime Training. Select the way you want to split your document under the Split documents by section. Most of the picks from our list below give you a few options: "explode" the document into multiple files where each page of the original becomes its own PDF, extract one (or more) specific pages, or delete particular parts of the PDF so you'releft with just the portion of the original that you want. Split : r/Mindpump - Reddit Proceed to the PRIME COMPASS (Under MAPS Prime Training). All rights reserved. Welcome to MAPS PERFORMANCE Program Day 2 Mobility with MIND PUMP. complete, self-test and assign yourself a Pass/Fail for each Zone. Perform the mobility movements as outlined in the Phase I Blueprint .7 Repeat Phase IWorkouts, NEAT and Mobility Movements for a total of four weeks then move to Phase II . videos that correspond to your first workout. Get our newest program, MAPS Split, an expertly programmed and phased muscle building and sculpting program designed to get your body stage ready. You can split the PDF file in question based on the number of pages, top-level bookmarks, or maximum file size. 3.3 After Acrobat uploads your file, sign in. The program has immense features that are specially made to make the user experience awesome. As a web application, you can split PDFs on all operating systems using the latest web browsers. Every single exercise you will be doing demonstrated by a professional. No need to download anything new if you already have Word installed. lol858585 4 yr. ago. Muscle and strength gain and fat loss. MAPS-Strong-Blueprints-6-compressed_watermark-2.pdf If you want to get the best experience, then Wondershare PDFelement - PDF Editor is one of the best PDF splitter software as elaborated in this article. Perform the mobility movements as outlined in the Phase I Blueprint .7 Repeat Phase IWorkouts, NEAT and Mobility Movements for a total of four weeks then move to Phase II .. You can also use this program to rotate specific pages in a PDF, join pages together to make a single image, replace or add pages with ones from another PDF, insert blank pages, print specific pages, extract form data, add a password, crop the PDF pages, save PDF pages to several file formats (images, Excel, Word, TXT, HWP, etc. For example, if you have a 6-page PDF that you want to split so that each document has only two pages, you can pick 2 as the Number of pages to split the PDF by and Adobe Acrobat will make three parts to the PDF, each one containing two pages (to make up the six total pages). Files uploaded to this site are auto-deleted after two hours. They really tell it as it is, debunking common myths, misunderstandings in order to help you figure out what works and what doesnt. MAPS Split | Muscle Adaptation Programming System - Mind Pump Media Volume is really high - think roughly 20-30 sets . Easy access at any time or place. In thereview, I tackle all the questions mentioned above, and more. FOUNDATIONAL WORKOUTS Exercise Sets/Reps SUPERSET Barbell Curls Dips 2 x 12-15 2 x 12-15 SUPERSET Reverse Curls Tricep Pressdowns 2 x 12-15 2 x 12-15 Seated Calf Raises Standing Calf Raises Decline Sit-Ups 2 x 12-15 2 x 12-15 5 x 20-50 DAY 2 Barbell Deadlifts (touch and go) FOUNDATIONAL Chin-Ups WORKOUT Barbell Shrugs Flat Dumbbell Chest Press FULL WORKOUT Incline Flyes Arnold Presses Lateral Raises DAY 3 Good Mornings FOUNDATIONAL Cable Rows WORKOUT Pulldowns Standing Dumbbell Shrugs FULL WORKOUT Incline Barbell Chest Press Cable Chest Presses Barbell Behind Neck Shoulder Press Rear Delt Flyes 4 MAPS Anabolic Blueprints 3 x 6-10 2 x 12-15 5 x 12-15 2 x 12-15 2 x 12-15 2 x 12-15 2 x 12-15 3 x 12-15 2 x 12-15 2 x 12-15 5 x 12-15 2 x 12-15 2 x 15-20 2 x 12-15 2 x 12-15 SUPERSET Hammer Curls Dumbbell Skull Crushers 2 x 12-15 2 x 12-15 SUEPERSET Barbell Curls Bench Dips 2 x 12-15 2 x 12-15 Seated Calf Raises Standing Calf Raises Hanging Leg Raises 2 x 12-15 2 x 12-15 5 x 15-20 2018 Mind Pump Media, LLC All rights reserved. SPLIT Build muscle, Shed fat, Boost metabolism, Sculpt the body Advanced Barbells, Dumbbells, Machines *Recommend a gym membership 6 Days a week 1 Mobility day 1 hour 12 Weeks 3 Phases STRONG Build maximal muscle, Increase total body strength, Increase work capacity Advanced Barbells, Dumbbells, Squat Rack *Suggested: Speed Ladder, Hex Bar . To find out if you qualify for the best rates in the industry, go get a quote at www.HealthIQ.com/mindpump. This Blueprint will guide you step-by-step through the entire MAPS Prime program so keep it close at hand. Hit OK to trigger the PDF splitting process. 6 Days a week 12 Weeks SPLIT metabolism, . Tim Fisher has more than 30 years' of professional technology experience. Get Organifi, certified organic greens, protein, probiotics, etc at www.organifi.com Use the code mindpump for 20% off. This tool also lets you split the PDF into two separate documents, by choosing a page number. For help with your specific training ques-tions it is highly recommended that you become a Mind Pump Private Facebook Forum Member. Please subscribe, rate and review this show! Icecream PDF Split & Merge is an excellent tool that you can use to split your PDF file into multiple sections. View Smartphone Keyboards Are Awful, But New Tactile Keys Could Change That, Why Beats Are No Longer the Coolest Cans on the Block, Steams Latest Client Beta Teases Performance Boosts and Custom Overlays, Android Tablets Don't Get Enough LoveHere's Why iPads Aren't the Only Option, Why Lock Screen Widgets Make Even More Sense On a Big iPadOS 17 Screen, How the Microsoft Antitrust Ruling Could Be a Big Win for Gamers, Bang & Olufsen Teases New Beosound A5 Portable Speaker That's Heavy on Luxury, How Apple Will Finally Allow Third-Party App Sideloading on the iPhone, Senior Vice President & Group General Manager, Tech & Sustainability, The 12 Best Free PDF Editors (April 2023), 4 Best Free Document Converter Software Programs, The 9 Best Free PDF Readers for Windows & Mac, The 11 Best Note-Taking Apps for iPad and iPad Pro in 2023. iPhone v. Android: Which Is Best For You? Stefan is the founder and chief blogger of Tao of Stefan. You can get 30 days of virtual coaching from them for FREE at www.mindpumpmedia.com. To just extract one page and remove all the others, type the same page number in both text boxes, otherwise, pick a range of pages to keep. Narrowing down to the best PDF splitter software can be a challenging task. MAPS Anabolic Review - The Ideal Garage Gym Training Program? - Gym Crafter This Blueprint will guide you step-by-step. Maps Programs. Scan this QR code to download the app now. View full document QUICKSTARTGUIDE123 Download and print the PDF found under MAPS Prime Blueprint in MAPS Prime Training. Just like PDFsam, Adobe Acrobat is an excellent way to split PDFs into multiple parts. Click "Back to MAPS Prime Training" when done. the opening above. **BEFORE YOU START, reference the exercise video demonstrations in the MAPS ANABOLIC TRIGGERING EXERCISES section of the MAPS Anabolic Membership site (Found in your Library after you login to your account at www.mindpumpmedia.com) Sample Trigger Sessions Trigger Session 1 Trigger Session 2 Trigger Session 3 Bodyweight Lunges Band Chest Flyes Band Rows Band Lateral Raise Band Curls Band Tricep Pressdown Bodyweight Squats Band Chest Press Band Straight Arm Pulldown Band Shrugs Band Hammer Curls Band Overhead Tricep Extension Hanging Leg Raises Band Pulldowns Band Chest Press Band Rear Delt Flyes Standing Calf Raises FULL WORKOUT 5 MAPS Anabolic Blueprints FULL WORKOUT FULL WORKOUT 2018 Mind Pump Media, LLC All rights reserved. Your muscle will begin to feel hard and dense. Just select and click the Open button on the file explorer window. Icecream PDF Split & Merge. This program allows you to preview the pages that you want to split and thus limiting mistakes. Great program. In the State of California, the health and risk factors associated with forest and rangelands are a matter of utmost importance. To extract specific pages out of the PDF, use Extract and pick which pages, or ranges of pages, to export. Proven solutions. Complete your Phase I, Day 1 Workout and NEAT and follow the, View Downloads are saved to the ZIP format. Some splitters even let you merge your split page rangesfor this, the PDF would just contain pages 10 through 225, with 19 and 51222 removed. $0.50. For example, if you have a PDF with 100 pages in it, and you choose to split it after every 7 pages, youll get 15 PDFs14 with 7 pages and another with two. MAPS Split Review - Mind Pump | Arya Saffaie - Tao of Stefan The Fire and Resource Assessment Program (FRAP) provides high-quality spatial data, maps, and on-line data viewers which provide critical information on the health and risk factors associated with forest and rangelands within the State of California. To build maximum strength and power. It contains 3 different phases to help keep you progressing while avoiding plateaus. The PDF split option in Adobe Acrobat is in the Tools menu; choose the Organize Pages option and then select which PDF you want to split. This program is available on Mac and Windows. Drag and drop your PDF into the PDF Splitter. "MAPS Split is an advanced muscle building and body sculpting program designed for the experienced lifter, bodybuilder, physique competitor and bikini competitor. Aim for perfect form and a good pump. Dismiss, Meet Recap Big Bull Fight 2022 Project Big Stefan #27, Meet Prep VLOG Week 11 Taper Week Project Big Stefan #26, Meet Prep VLOG Week 10 Project Big Stefan #25, Meet Prep VLOG Week 9 Project Big Stefan #24, Meet Prep VLOG Week 8 Project Big Stefan #23. MAPS PERFORMANCE Program - Day 2 "MOBILITY" (MIND PUMP) It is a complete body part split routine done the RIGHT way. It's a 6 day program. When extracting specific pages from the PDF, you're often given the option to split in half so that one PDF holds the first half of the pages and the other has the second half. Subscribe &. Downloads 2,567 This document is part of the of the Performanc. This program gives you various PDF splitting options including split into single-page files, split via groups of pages, page range, or get rid of certain pages with the help of the available splitting modes. Click 'Split PDF', wait for the process to finish and download. Lucar WPS Office. In this episode, Sal, Adam & Justin discuss their newest program MAPS Split. Once opened, go to the bottom-left of the primary window and click the Open File button. Workouts are a good 1.5-2hours. For the latter, select the pages you wish to extract. Space for Mind Pump fans and Podcast listeners to discuss the content. The Fire and Resource Assessment Program is committed to providing the highest quality spatial data, maps, and online data viewers to provide critical information that can help safeguard these vital resources. Unformatted text preview: workouts as outlined in the Phase I Blueprint for days 2 - 6. Ideal for people who are interested in hardcore muscle building and body sculpting. Jimly Lucar. One FREE months membership 2. You can split based on the number of pages or top-level bookmarks by selecting the respective option. Maps Programs | PDF | Weight Training | Physical Exercise - Scribd There are nocustom options herejust an upload button and a download button. MAPS Split is an advanced muscle building and body sculpting program designed for the experienced lifter, bodybuilder, physique competitor and bikini competitor. Available Formats Download as PDF, TXT or read online from Scribd Flag for inappropriate content Save 50% 50% Share Download now of 1 QUICKSTART GUIDE 1 Watch the Welcome to MAPS SPLIT! Firs, 5 INTRODUCTION Besides PDF splitting, PDFelement allows users to create and convert, edit, annotate, print, perform OCR to unlock texts on images, and share PDF among others. 2023 - Mind Pump Media LLC - All Rights Reserved. Copyright PHASE OVERVIEW PHASE I. Would you like to be coached by Sal, Adam & Justin? It is a complete body part split routine done the RIGHT way. The split options are almost identical to the ones in Adobe Acrobat (below), but this program is 100 percent free to use. I'm sitting at 178lbs and my muscles feel hard af. Split PDF - Extract pages from your PDF - Smallpdf Adobe Acrobat also makes it easy to send really large PDFs over email or to upload them to websites that dont accept big PDFs. To build maximum strength and power. Just finished phase 1 today (first 3 weeks) starting phase 2 Monday. Get the Latest Tech News Delivered Every Day. It is a 3-phase full body weightlifting program that requires 5+ gym sessions per week including foundational days and "focus sessions" (lagging body parts). It is a complete body part split routine done the RIGHT way. 2017_SpartanBodyWeight_Workout_Program.pdf. A split, for the advanced lifter can have advantages, IF it is programmed correctly. Get $50 off split until June 10, 2018 at www.mapssplit.com. This will create one PDF with all the pages before the number you choose and another with every page after it. Each map is split in half over two A4 pages. Split PDF Files I will share more videos in the future and would love to see you around, so make sure tosubscribe to my channel. The Best 4 PDF Splitter Software You Should Know - Wondershare PDFelement Select divider lines to set up the page ranges for each split PDF file you need. Thrive Market makes purchasing organic, non-GMO affordable. File size 350KB, Geological maps No one paid me to do it. **BEFORE YOU START, reference the exercise video demonstrations in the MAPS FOUNDATIONAL EXERCISES section of the MAPS Anabolic Membership site (Found in your Library after you login to your account at www.mindpumpmedia.com) PRE PHASE: Weeks 1-3 Laying The Foundation Exercise FOUNDATIONAL Barbell Squats WORKOUT Walking Lunges Barbell Deadlift FULL WORKOUT Barbell Bench Press Dumbbell Rows Dumbbell Shrugs Standing Dumbbell Shoulder Press Rear Delt Flyes Barbell Curls Tricep Pressdown Isometric Planks Bodyweight Calf Raises Sets/Reps 2 x 12-16 1 x 16-20 1 x 8-12 2 x 12-16 2 x 12-16 2 x 12-16 2 x 12-16 1 x 12-16 2 x 12-16 2 x 12-16 2 x 30-60 second hold 2 x 20-40 PHASE I: Weeks 4-6 Strength Exercise 2 Sets/Reps DAY 1 Box Squats FOUNDATIONAL Barbell Squats WORKOUT Barbell Bench Press Weighted Pull-Ups FULL WORKOUT Barbell Shrugs Barbell Curls Barbell Skull Crushers Weighted Decline Sit-Ups Standing Calf Raises 1 x 10 4-6 x 1-4 4-6 x 1-4 2 x 1-6 3 x 3-6 2 x 6-8 2 x 6-8 5 x 8-12 5 x 8-20 DAY 2 Good Mornings FOUNDATIONAL Barbell Deadlifts WORKOUT Standing Overhead Barbell Press Rear Delt Flyes FULL WORKOUT Standing Dumbbell Shrugs Dumbbell Hammer Curls Dumbbell Overhead Tricep Extension Hanging Leg Raises Seated Calf Raises 1 x 10 4-6 x 1-4 4-6 x 1-4 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 5 x 8-20 3 x 8-20 MAPS Anabolic Blueprints 2018 Mind Pump Media, LLC All rights reserved. Exercise substitutions can be made if necessary, however, we highly recommend that you keep barbell squats and deadlifts as the cornerstone of your foundational workouts. Maybe your file has 225 pages, but you only want pages 1050 and 223225. Subscribe & Share: https://www.youtube.com/mindpumptv1. You can split PDF by extracting and saving desired pages as separate PDF files or divide them into individual one-pagers. There are several online and offline options that work in just a few clicks. VAN NOSTRAND REINHOLD Split Quickstart Guide | PDF - Scribd Better coordination, increased strength, correction of muscle imbalances and improvement in exercise form. 3 . Since Chrome can also open and read PDFs, you can combine these two into an easy-to-use PDF splitter feature. Perhaps you think life insurance is expensive, but if you are fit and healthy, you can qualify for approved rates that are truly inexpensive and affordable. This is an advanced program and is not recommended for beginners. He's been writing about tech for more than two decades and serves as the SVP and General Manager of Lifewire. A few of the better PDF splitters can also cut the document by size, a perfect solution if yours is too large to upload to a website, send over email, etc. rmm1 I received no incentive to write this article or recording the video. PDFelement is the best PDF splitter tool to use for all types of work and organizations. Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. PDFsam is a free PDF editing suite that merges, extracts, rotates, and splits PDFs. You will learn everything about MAPS Split in my YouTube review, but here are a few highlights of the program: MAPS Split is a phased program, which contains 3 different phases: It also has some specific guidances for NEAT and includes a mobility day in adition to your resistance training. BONUS: Introducing MAPS Split- The Bodypart Split Done Right - Mind MAPS Split Review - Mind Pump Media - Arya Saffaie This will fast-track your progress towards successfully passing all 3 Zone Tests. If you dont, and you are the primary breadwinner, you will likely leave your loved ones facing hardship and struggle if you die (harsh reality). Wondershare. click Back to MAPS Prime Training directly above the video. If you pick the option to make individual PDFs from every page, you can download each separately, get all of them in a neatly organized ZIP file, and rotate the pages. PDF files are split every day by scores of people and organizations around the globe. The program has plenty of functionality like create, convert, compress, sign, merge, extract, and split PDF among others. Music for the brain for incredible focus, sleep and naps! Lots of tools to do other PDF-related tasks. document.querySelector('#copyright-year').outerHTML = new Date().getFullYear() In addition to loading PDFs from your computer, Dropbox, OneDrive, or Google account, this website can also import PDFs by URL. You might do this if you only want one or two (or more) pages from the document and the rest to be removed, or if the PDF is too large for whatever you want it for. It is easy to use as you can only remove single or multiple pages via a single click. PDFelement is another full-fledged PDF editing suite that isn't free but does provide tons of options for editing, compressing, protecting, and splitting a PDF, among other things. The Extract all pages option is self-explanatory: every page will be extracted into its own PDF. This is perfect if you need to attach certain pages from multiple PDFs and want to avoid the middle processesof extracting and merging. With PDFelement, you can split PDF files based on the number of pages or top-level bookmarks. Watch the Intro Videos and the three Zone test videos. Click 'Split PDF', wait for the process to finish and download. Automatically extracts every page instead of specific ones you choose. On day 7, under MAPS SPLIT MOBILITY MOVEMENTS watch the MOBILITY MOVEMENT INTRO &MOBILITY MOVEMENT videos. Select the PDF document you want to split. When a document contains multiple pages of a map (for example, if page one is a . Heres how to split specific pages from a PDF with Chrome: Smallpdf is similar to other online options, but has a lot more options if you want to do more with your file than just cut out some pages. Have questions for Mind Pump? Dense looking and feeling muscles. If you don't see visible changes in your body within 30 days, ask for your money back. 3 weeks 3 weeks 3 weeks 3 weeks 2 times/week (2/3 rest days between) 2 times/week Advanced - 3 times/week (2/3 rest days between) 2 times/week Advanced - 3 times/week (2/3 rest days between 3 times/week (2/3 rest days between 1-3 times/daily (non-foundational workout days) 1-3 times/daily (non-foundational workout days) 1-3 times/daily (non-foundational workout days) 1-3 times/daily (non-foundational workout days) 1 exercise/body part 1-2 sets each 12-20 reps/exercise 2-5 sets 1-4 reps/exercise 3 sets 8-12 reps/exercise 2 exercises/body part, 2-3 sets each 12-15 reps/exercise 1-3 sets/session (circuit) 10-20 reps/exercise 1-3 sets/session (circuit) 10-20 reps/exercise 1-3 sets/session (circuit) 10-20 reps/exercise 1-3 sets/session (circuit) 10-20 reps/exercise 90 seconds Up to 3 minutes Up to 1 minute No more than 30 seconds Continuous, minimal rest Continuous, minimal rest Continuous, minimal rest Continuous, minimal rest 2018 Mind Pump Media, LLC All rights reserved. Ronald F. Clayton Trying to decide if I should buy Split while it's on sale. TRIGGERING SESSIONS PRE PHASE - PHASE III: Weeks 1-12 Complete your triggering sessions 1-3 times daily on all non-foundational workout days. The hosts, Sal, Adam and Justin, together with the producer Doug, share their insights about fitness, health or fat loss in almost daily shows. To maximize the muscle pump and to increase strength endurance. Unformatted text preview: workouts as outlined in the Phase I Blueprint for days 2 - 6.On day 7, under MAPS SPLIT MOBILITY MOVEMENTS watch the MOBILITY MOVEMENT INTRO &MOBILITY MOVEMENT videos. Split a PDF to make smaller parts or separate pages. You can select pages in the visual interface or just type in the number of the pages you want to extract. Add visible muscle size. View Four weeks. I haven't tried it yet. Unformatted text preview: 6 Once designed, add your Pre-Primer and Post-Primer Sessions to your next regular workout. It offers several ways to split PDF pages. Choose to 'Extract every page into a PDF' or 'Select pages to extract'. Lifetime membership. Some splitters makethis harder than it has to be, but Smallpdf does it really well. This site uses Akismet to reduce spam. PDFelement is not only the best PDF splitter tool but also the best all-in-one PDF software tool. Split or extract PDF files online, easily and free. video. Also a community for the people who follow the MAPS Programs to talk about their progress, ask questions, discuss opinions and much more. Does it work? Is not free (the trial posts a watermark). In fact, you might even already have a program installed on your computer that can do the job. This is an advanced program and is not recommended for beginners. These can be used in just about any sci-fi RPG or tabletop skirmish game. This program takes the guessing out of what will happen when you select certain options. Now that the PDF file is uploaded, navigate to the Page tab on the toolbar. Lucar WPS Office. (adsbygoogle = window.adsbygoogle || []).push({}); Mind Pump Media started out as a podcast. He enjoys sharing what he learned about fitness and nutrition with others. Aim for perfect form and a good pump. I hope this gets you excited towatch my review! FOUNDATIONAL WORKOUTS PHASE II: Weeks 7-9 Muscle Fiber Exercise Sets/Reps DAY 1 Barbell Squats FOUNDATIONAL Incline Barbell Chest Press WORKOUT Barbell Rows Standing Dumbbell Shrugs FULL WORKOUT Rear Delt Flyes Lateral Raise Dumbbell Supinating Curls Weighted Dips Seated Calf Raises Hanging Leg Raises 3 x 8-12 3 x 8-12 3 x 8-12 3 x 8-12 2 x 8-12 2 x 8-12 3 x 8-12 3 x 8-12 3 x 8-12 3 x 8-20 DAY 2 Barbell Deadlifts FOUNDATIONAL Lying Leg Curls WORKOUT Barbell Shrugs Flat Dumbbell Chest Press FULL WORKOUT Dumbbell Pullover Bodyweight Chin-Ups Dumbbell Shoulder Press Barbell Curls Tricep Pressdowns Standing Calf Raises Bodyweight Decline Sit-Ups 3 x 4-8 1 x 8-12 3 x 8-12 3 x 8-12 1 x 8-12 2 x 6-12 3 x 8-12 3 x 8-12 3 x 8-12 3 x 8-12 3 x 30-100 PHASE III: Weeks 10-12 Muscle Pump Exercise DAY 1 Barbell Squats FOUNDATIONAL Sissy Squats WORKOUT Incline Barbell Chest Press Cable Crossovers FULL WORKOUT Dumbbell Rows Dumbbell Pullovers Seated Dumbbell Shrugs Cable Rear Delt Flyes Barbell Upright Rows 3 MAPS Anabolic Blueprints Sets/Reps 3 x 8-15 2 x 12-15 2 x 12-15 2 x 12-15 2 x 8-12 2 x 12-15 5 x 12-15 2 x 12-15 2 x 12-15 SUPERSET Dumbbell Supinating Curls Dumbbell Overhead Tricep Extension 2 x 12-15 2 x 12-15 SUPERSET Hammer Cable Curls Rope Tricep Pressdowns 2 x 12-15 2 x 12-15 Seated Calf Raises Standing Calf Raises Hanging Leg Raises 2 x 12-15 2 x 12-15 5 x 15-20 2018 Mind Pump Media, LLC All rights reserved. Instantly divide your PDF into individual one-pagers, or extract specific pages to form a new PDF document.
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