Routines in this Program
B's RRR Push Day
Shoulder Warm-up · Squat (Sky Reach) · Squat · Deadlift (Romanian) · Wrist Flexibility Stretch · Dead Bug · Hang (Arch) · Split Squat (Bulgarian) · Rings Support Hold (Turned Out) · Shrimp Squat (Intermediate) · Dip Warmup · Shrimp Squat (Advanced) · Dip · Weighted Shrimp Squts · Dip · Weighted Shrimp Squts · Dip · Weighted Shrimp Squts · Bench Press · Reverse Bench Press · Leg Press · Calf Press · Incline Db Bench · Leg Extension · High Cable Fly
B's RRR Pull Day
Shoulder Warm-up · Squat (Sky Reach) · Squat · Deadlift (Romanian) · Wrist Flexibility Stretch · Dead Bug · Hang (Arch) · Deadlift (Single-Leg Romanian) · Pull-Up · Nordic Hamstring Curl · Nordic Hamstring Curl · Pull-Up · Nordic Hamstring Curl · Pull-Up · Nordic Hamstring Curl · Pull-Up · Hanging Knee Raise · Neutral Grip Pull-up · Hanging Knee Raise · Neutral Grip Pull-up · Hanging Knee Raise · Neutral Grip Pull-up · Deadlift · Pull-Up · Deadlift · Pull-Up · Deadlift · Pull-Up · Deadlift · Pull-Up · Calf Raise (Donkey) · Neutral Grip Pull-up · Calf Raise (Donkey) · Neutral Grip Pull-up · Calf Raise (Donkey) · Neutral Grip Pull-up · T-bar Row · Pull-Up · T-bar Row · Pull-Up · T-bar Row · Pull-Up · T-bar Row · Pull-Up · High Knee Raises · Sit Ups · Lunge (Walking)
Intermediate Deep Water Wk2 D1
Deadlift · Squat · Back Extension · Plank · Sit-Up · Plank · Sit-Up · Plank · Sit-Up
Beginner Deep Water Wk2 D2
Pull-Up · Row (Bent-Over) · Clean Pull · Plank · Sit-Up · Plank · Sit-Up · Plank · Sit-Up
Beginner Deep Water Wk2 D3
Strict Press · Lateral Db Raise · Barbell Curl · Plank · Sit-Up · Plank · Sit-Up · Plank · Sit-Up
Beginner Deep Water Wk2 D4
Bench Press · Close Grip Bench · Incline Press · Dip (Parallel Bar) · Push-Up · Plank · Sit-Up · Plank · Sit-Up · Plank · Sit-Up
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