U,L,R,U,L,R,R

**U,L,R,U,L,R,R** is a dynamic 1-week program designed for those looking to maximize their strength and muscle gains with just four training days. This program emphasizes a balanced approach, targeting all major muscle groups through a variety of effective exercises, including Lat Pulldowns, Barbell Rows, and Incline Bench Presses. Each session is crafted to push your limits, utilizing a rep range strategy that keeps your workouts challenging and engaging. Get ready to transform your physique and elevate your fitness journey!

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Week 1

Lat Pulldown (Neutral Grip)

Barbell Row

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Lying Side Lateral Raise

Face Pull

Preacher Curl (EZ Bar)

Hammer Curl (Cable)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Calf Raise (Machine)

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