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John Meadow’s 200 Rep Workout for
Muscle Building
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Monday: Back
Tuesday: Legs
Wednesday: Chest
Thursday: Biceps
Friday: Shoulder
Saturday: Triceps
Sunday: OFF
Monday – Back
Exercise
45-Degree Prone Incline Row (Neutral Grip)
Straight-arm Cable Lat Pulldown
Dumbbell Kick Outs
Diamond Pushups
Sets
2
2
2
2
Reps
25
25
25
25
Tuesday – Legs
Exercise
Machine Leg Extension
Seated Machine Leg Press
Smith Machine Front Lunges
Belt Squat
Sets
2
2
2
2
Reps
25
25
25/leg
25
Sets
2
2
2
2
Reps
25
25
25/leg
25
Sets
Reps
Wednesday – Chest
Exercise
Flat Dumbbell Bench Press
Incline Barbell Bench Press
Parallel Bar Dips
Pec Deck Machine Fly
Thursday – Biceps
Exercise
Dual-Arm Dumbbell Bicep Curls
Dumbbell Spider Curls
Seated Hammer Curls
EZ Bar Drag Curls
2
2
2
2
25
25
25
25
Friday – Shoulder
Exercise
Standing DB Lateral Raise
Two-arm Cable Rear Delt Fly
45-degree Prone DB Y raises
Machine Overhead Press
Sets
2
2
2
2
Reps
25
25
25
25
Saturday – Triceps
Exercise
Rope Pushdown
Crucifix Extension
Dumbbell Kick Outs
Diamond Pushups
Sets
2
2
2
2
Reps
25
25
25
25
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