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12 Week Primal Shred Lean Muscle Building Program Overview

Primal Shred Lean Muscle Building Workouts: Phase 1

Primal Shred Overview men's abs

Weeks 1-5: 3-5-7 RPT (Strength)

*You must alternate workouts each week as: A B A, then the following week as: B A B, then back to A B A and so forth throughout the 12 weeks.

Video of Workout Protocol

Monday Workout A

Superset 1: 3-5-7 RPT

BB Back Squats

Sky Crunches

Superset 2: 3-5-7 RPT

BB Incline Press

Leg Raises

Superset 3: 12-10-8 SPT

DB Incline Flyes

TD Touches

Superset 4: 3-5-7 RPT

Single Arm Overhead Tricep Extensions

DB Side Bends

Superset 5: 12-10-8 SPT

BB Wide Grip Upright Rows

Burpees

Wednesday Workout B

Superset 1: 3-5-7 RPT

BB Push Press

Seated In & Outs

Superset 2: 3-5-7 RPT

BB Deadlift

Push-up Jacks

Superset 3: 3-5-7 RPT

Weighted Hanging Pull-ups

Jump Squats

Superset 4: 3-5-7 RPT

DB Incline Hammer Curls

Reverse Crunches

Superset 5: 12-10-8 SPT

DB Bent Over Flyes

Heel Touches

Friday Workout C

Superset 1: 3-5-7 RPT

BB Bench Press

Plank Sea-Saw

Superset 2: 3-5-7 RPT

DB Seated Shoulder Press

DB Ski Swings

Superset 3: 3-5-7 RPT

BB Bicep Curls

Toe to Hand

Superset 4: 12-10-8 SPT

DB Lateral Raises

Pop Up 1-2 Punches

Superset 5: 3-5-7 RPT

BB Sumo Back Squats

Bear Walk Outs

Tuesday and Thursday Workout D

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