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    MeinHaus.fit :: Doppo Series

    Week 4 :: Day 14 - Chest
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    Flat Bench Press 4sets x 6-9 reps
    Incline Bench Press 4sets x 10-12 reps
    Smith Machine Bench Press 4sets x 10 reps
    Pec Dec Flyes 4sets...
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    MeinHaus.fit :: Doppo Series

    Week 4 :: Day 13 - Back :::: Week 4 signals that we now knowing that we've mastered the previous weight begins the meter on moving on to bigger lifts and bests.
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    MeinHaus.fit :: Doppo Series

    Week 3 :: Day 12 - Arms
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    Bicep Curls 3sets x 10-12 reps
    Tricep Overhead Extensions 3sets x 10-12 reps


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    MeinHaus.fit :: Doppo Series

    Week 3 :: Day 12 - Delts/Shoulders
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    Shoulder Press 3sets x 10-12 reps
    Side Lateral Raises 3sets x 12-15 reps
    Rear Delt Flyes 3sets x 12-15 reps
    ...
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    MeinHaus.fit :: Doppo Series

    Week 3 :: Day 11 - Legs
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    Leg Press 3sets x 25 reps
    Calf Press 3sets x 25 reps
    Leg Extension 3sets x 10-12 reps
    Lying Leg Curl 3sets x 10-12 reps
    ...
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    MeinHaus.fit :: Doppo Series

    Week 3 :: Day 10 - Chest
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    Flat Bench Press 3sets x 6-9 reps
    Smith Press Flat Bench Press 3sets x 8-10 reps
    Cable Crossover 3sets x 10-12 reps
    ...
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    MeinHaus.fit :: Doppo Series

    Week 3 :: Day 09 - Back - This kicks off week 3 of the Doppo Series in which we go heavy but only utilizing 3 movements. We also want to allocate time for recovery.
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    MeinHaus.fit :: Doppo Series

    Week 2 :: Day 08 - Delts/Arms
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    Side Lateral Raises [Dumbbell] 4sets x 15 reps
    Rear Delt Flyes [Dumbbell] 4sets x 15-20 reps
    Front Delt Plate Raise 4sets x 10 reps...
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    619

    MeinHaus.fit :: Doppo Series

    Week 2 :: Day 07 - Legs
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    Barbell Back Squat 4sets x 6-8 reps
    Leg Press 4sets x 25 reps
    Leg Curl 4sets x 10 reps
    Calf Raises 4sets x 25 reps
    Leg Extension 4sets...
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    14
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    619

    MeinHaus.fit :: Doppo Series

    Week 2 :: Day 06 - Chest
    ---------------------------------
    Flat Bench Press 4sets x 6-8 reps
    Incline Bench Press 4sets x 10-12 reps
    Pec Dec Flyes 4sets x 12-15 reps
    ...
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    14
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    619

    MeinHaus.fit :: Doppo Series

    Week 2 :: Day 05 - Back | Week 2 of the Doppo Series we are going down a set to 4 sets, however we are going up in weight.
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    Shoulder Press 4sets x 2-3 reps
    Barbell...
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    MeinHaus.fit :: Doppo Series

    Day 04 - Shoulders/Arms
    ---------------------------------
    Shoulder Press 5sets x 12,10,8,6,4 reps
    Rear Delt Flyes 5sets x 12,10,8,6,4 reps
    Side Lateral Raises 5sets x 12,10,8,6,4 reps
    Bicep Curl...
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    MeinHaus.fit :: Doppo Series

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    Day 03 - Legs
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    Barbell Squats 5sets x 12,10,8,6,4 reps
    Leg Press 5sets x 12,10,8,6,4 reps
    Calf Press 5sets x 12,10,8,6,4 reps...
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    14
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    619

    MeinHaus.fit :: Doppo Series

    -----------------------------
    Day 02 - Chest
    ---------------------------------
    Flat Bench Press 5sets x 12,10,8,6,4 reps
    Incline Bench Press 5sets x 12,10,8,6,4 reps
    Pec Dec Flyes 5sets x...
  • Replies
    14
    Views
    619

    MeinHaus.fit :: Doppo Series

    The Doppo Series is, and intended to be, a strength and endurance program. For me personally, now is the perfect time for me to progress my strength, and muscular endurance, to new levels; this after...
  • The PowerLine - Deadlift Everyday Programme

    Day 22 - Chest & Arms -> Last Day of All Out Week. All the weights that was our previous max out, or stressing points, now, should be fairly accessible in our current rep range, so go it in this...
  • The PowerLine - Deadlift Everyday Programme

    Day 21 - Legs -> All Out Week. Do go heavy with weights ending with what was considered our max weight at the beginning of this program. The second movement we don't have to go as heavy, but do go...
  • The PowerLine - Deadlift Everyday Programme

    Day 20 - Shoulders -> All Out Week. Do go heavy with weights ending with what was considered our max weight at the beginning of this program. The second movement we don't have to go as heavy, but do...
  • The PowerLine - Deadlift Everyday Programme

    Day 19 - Back -> All Out Week. We only perform two movements per bodypart to end this program. Do go heavy with weights ending with what was considered our max weight at the beginning of this...
  • The PowerLine - Deadlift Everyday Programme

    Day 18 - Arms -> All Out. You probably notice that the deadlifts were here and there with the workouts this week. That's because next week will be a max week. These workouts will be shorter but meant...
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