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Day 123: Shoulders & Abs
Get Swole: 5 Phase Muscles Building Training by Musclepharm / Workout Plan
Program Overview
Previous Workout
Next Workout
Quick Navigation
--------------
Program Overview
Diet
Supplementation
--------------
Week 1
Day 1: Chest & Back
Day 2: Legs & Abs
Day 3: Arms
Day 4: Shoulders & Abs
Day 5: Rest + Recover
Day 6: Rest + Recover
Day 7: Rest + Recover
--------------
Week 2
Day 8: Chest & Back
Day 9: Legs & Abs
Day 10: Arms
Day 11: Shoulders & Abs
Day 12: Rest + Recover
Day 13: Rest + Recover
Day 14: Rest + Recover
--------------
Week 3
Day 15: Chest & Back
Day 16: Legs & Abs
Day 17: Arms
Day 18: Shoulders & Abs
Day 19: Rest + Recover
Day 20: Rest + Recover
Day 21: Rest + Recover
--------------
Week 4
Day 22: Chest & Back
Day 23: Legs & Abs
Day 24: Arms
Day 25: Shoulders & Abs
Day 26: Rest + Recover
Day 27: Rest + Recover
Day 28: Rest + Recover
--------------
Week 5
Day 29: Chest & Back
Day 30: Legs
Day 31: Arms
Day 32: Shoulders & Abs
Day 33: Rest + Recover + Cardio
Day 34: Rest + Recover + Cardio
Day 35: Rest + Recover + Cardio
--------------
Week 6
Day 36: Chest & Back
Day 37: Legs
Day 38: Arms
Day 39: Shoulders & Abs
Day 40: Rest + Recover + Cardio
Day 41: Rest + Recover + Cardio
Day 42: Rest + Recover + Cardio
--------------
Week 7
Day 43: Chest & Back
Day 44: Legs
Day 45: Arms
Day 46: Shoulders & Abs
Day 47: Rest + Recover + Cardio
Day 48: Rest + Recover + Cardio
Day 49: Rest + Recover + Cardio
--------------
Week 8
Day 50: Chest & Back
Day 51: Legs
Day 52: Arms
Day 53: Shoulders & Abs
Day 54: Rest + Recover + Cardio
Day 55: Rest + Recover + Cardio
Day 56: Rest + Recover + Cardio
--------------
Week 9
Day 57: Chest & Back
Day 58: Legs
Day 59: Arms
Day 60: Shoulders & Abs
Day 61: Rest + Recover + Cardio
Day 62: Rest + Recover + Cardio
Day 63: Rest + Recover + Cardio
--------------
Week 10
Day 64: Chest & Back
Day 65: Legs
Day 66: Arms
Day 67: Shoulders & Abs
Day 68: Rest + Recover + Cardio
Day 69: Rest + Recover + Cardio
Day 70: Rest + Recover + Cardio
--------------
Week 11
Day 71: Chest & Back
Day 72: Legs
Day 73: Arms
Day 74: Shoulders & Abs
Day 75: Rest + Recover + Cardio
Day 76: Rest + Recover + Cardio
Day 77: Rest + Recover + Cardio
--------------
Week 12
Day 78: Chest & Back
Day 79: Legs
Day 80: Arms
Day 81: Shoulders & Abs
Day 82: Rest + Recover + Cardio
Day 83: Rest + Recover + Cardio
Day 84: Rest + Recover + Cardio
--------------
Week 13
Day 85: Chest & Back
Day 86: Arms
Day 87: Legs
Day 88: Chest & Back
Day 89: Arms
Day 90: Legs
Day 91: Rest + Recover
--------------
Week 14
Day 92: Chest & Back
Day 93: Arms
Day 94: Legs
Day 95: Chest & Back
Day 96: Arms
Day 97: Legs
Day 98: Rest + Recover
--------------
Week 15
Day 99: Chest & Back
Day 100: Arms
Day 101: Legs
Day 102: Chest & Back
Day 103: Arms
Day 104: Legs
Day 105: Rest + Recover
--------------
Week 16
Day 106: Chest & Back
Day 107: Arms
Day 108: Legs
Day 109: Chest & Back
Day 110: Arms
Day 111: Legs
Day 112: Rest + Recover
--------------
Week 17
Day 113: Chest, Triceps & Abs
Day 114: Back, Biceps & Abs
Day 115: Legs & Abs
Day 116: Shoulders & Abs
Day 117: Cardio & Abs
Day 118: Rest + Recovery
Day 119: Rest + Recovery
--------------
Week 18
Day 120: Chest, Triceps & Abs
Day 121: Back, Biceps & Abs
Day 122: Legs & Abs
Day 123: Shoulders & Abs
Day 124: Cardio & Abs
Day 125: Rest + Recovery
Day 126: Rest + Recovery
--------------
Week 19
Day 127: Chest, Triceps & Abs
Day 128: Back, Biceps & Abs
Day 129: Legs & Abs
Day 130: Shoulders & Abs
Day 131: Cardio & Abs
Day 132: Rest + Recovery
Day 133: Rest + Recovery
--------------
Week 20
Day 134: Chest, Triceps & Abs
Day 135: Back, Biceps & Abs
Day 136: Legs & Abs
Day 137: Shoulders & Abs
Day 138: Cardio & Abs
Day 139: Rest + Recovery
Day 140: Rest + Recovery
Program Overview
Previous Workout
Next Workout
Quick Navigation
--------------
Program Overview
Diet
Supplementation
--------------
Week 1
Day 1: Chest & Back
Day 2: Legs & Abs
Day 3: Arms
Day 4: Shoulders & Abs
Day 5: Rest + Recover
Day 6: Rest + Recover
Day 7: Rest + Recover
--------------
Week 2
Day 8: Chest & Back
Day 9: Legs & Abs
Day 10: Arms
Day 11: Shoulders & Abs
Day 12: Rest + Recover
Day 13: Rest + Recover
Day 14: Rest + Recover
--------------
Week 3
Day 15: Chest & Back
Day 16: Legs & Abs
Day 17: Arms
Day 18: Shoulders & Abs
Day 19: Rest + Recover
Day 20: Rest + Recover
Day 21: Rest + Recover
--------------
Week 4
Day 22: Chest & Back
Day 23: Legs & Abs
Day 24: Arms
Day 25: Shoulders & Abs
Day 26: Rest + Recover
Day 27: Rest + Recover
Day 28: Rest + Recover
--------------
Week 5
Day 29: Chest & Back
Day 30: Legs
Day 31: Arms
Day 32: Shoulders & Abs
Day 33: Rest + Recover + Cardio
Day 34: Rest + Recover + Cardio
Day 35: Rest + Recover + Cardio
--------------
Week 6
Day 36: Chest & Back
Day 37: Legs
Day 38: Arms
Day 39: Shoulders & Abs
Day 40: Rest + Recover + Cardio
Day 41: Rest + Recover + Cardio
Day 42: Rest + Recover + Cardio
--------------
Week 7
Day 43: Chest & Back
Day 44: Legs
Day 45: Arms
Day 46: Shoulders & Abs
Day 47: Rest + Recover + Cardio
Day 48: Rest + Recover + Cardio
Day 49: Rest + Recover + Cardio
--------------
Week 8
Day 50: Chest & Back
Day 51: Legs
Day 52: Arms
Day 53: Shoulders & Abs
Day 54: Rest + Recover + Cardio
Day 55: Rest + Recover + Cardio
Day 56: Rest + Recover + Cardio
--------------
Week 9
Day 57: Chest & Back
Day 58: Legs
Day 59: Arms
Day 60: Shoulders & Abs
Day 61: Rest + Recover + Cardio
Day 62: Rest + Recover + Cardio
Day 63: Rest + Recover + Cardio
--------------
Week 10
Day 64: Chest & Back
Day 65: Legs
Day 66: Arms
Day 67: Shoulders & Abs
Day 68: Rest + Recover + Cardio
Day 69: Rest + Recover + Cardio
Day 70: Rest + Recover + Cardio
--------------
Week 11
Day 71: Chest & Back
Day 72: Legs
Day 73: Arms
Day 74: Shoulders & Abs
Day 75: Rest + Recover + Cardio
Day 76: Rest + Recover + Cardio
Day 77: Rest + Recover + Cardio
--------------
Week 12
Day 78: Chest & Back
Day 79: Legs
Day 80: Arms
Day 81: Shoulders & Abs
Day 82: Rest + Recover + Cardio
Day 83: Rest + Recover + Cardio
Day 84: Rest + Recover + Cardio
--------------
Week 13
Day 85: Chest & Back
Day 86: Arms
Day 87: Legs
Day 88: Chest & Back
Day 89: Arms
Day 90: Legs
Day 91: Rest + Recover
--------------
Week 14
Day 92: Chest & Back
Day 93: Arms
Day 94: Legs
Day 95: Chest & Back
Day 96: Arms
Day 97: Legs
Day 98: Rest + Recover
--------------
Week 15
Day 99: Chest & Back
Day 100: Arms
Day 101: Legs
Day 102: Chest & Back
Day 103: Arms
Day 104: Legs
Day 105: Rest + Recover
--------------
Week 16
Day 106: Chest & Back
Day 107: Arms
Day 108: Legs
Day 109: Chest & Back
Day 110: Arms
Day 111: Legs
Day 112: Rest + Recover
--------------
Week 17
Day 113: Chest, Triceps & Abs
Day 114: Back, Biceps & Abs
Day 115: Legs & Abs
Day 116: Shoulders & Abs
Day 117: Cardio & Abs
Day 118: Rest + Recovery
Day 119: Rest + Recovery
--------------
Week 18
Day 120: Chest, Triceps & Abs
Day 121: Back, Biceps & Abs
Day 122: Legs & Abs
Day 123: Shoulders & Abs
Day 124: Cardio & Abs
Day 125: Rest + Recovery
Day 126: Rest + Recovery
--------------
Week 19
Day 127: Chest, Triceps & Abs
Day 128: Back, Biceps & Abs
Day 129: Legs & Abs
Day 130: Shoulders & Abs
Day 131: Cardio & Abs
Day 132: Rest + Recovery
Day 133: Rest + Recovery
--------------
Week 20
Day 134: Chest, Triceps & Abs
Day 135: Back, Biceps & Abs
Day 136: Legs & Abs
Day 137: Shoulders & Abs
Day 138: Cardio & Abs
Day 139: Rest + Recovery
Day 140: Rest + Recovery
Day 122: Legs & Abs
Workout Plan
Day 124: Cardio & Abs
Workout Plan
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Workouts
AB Workouts
Back Workouts
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Full Body Workouts
Shoulder Workouts
Triceps Workouts
Health & Fitness
Crossfit
Lifestyle
Powerlifting
Running
Stretching
Training
Yoga
Women
Women Lifestyle
Women Transformation
Women Workout
Nutrition
Supplement Guide
Nutrition Tips
Fitness Calculators
One-Rep Max (One-RM) Calculator
Body Mass Index (BMI)
Body Fat Index
Daily Calorie Intake
Calories Burned
Workouts
Workout Plans
Arnold Schwarzenegger’s Blueprint To Mass by MusclePharm
12-Week Muscle-Building Plan by Kris Gethin
Get Swole: 5 Phase Muscles Building Training by Musclepharm
Arnold Schwarzenegger’s Blueprint To Cuts by Musclepharm
Davey Fisher – Cutting Program
Jim stoppani’s 6-Week Shred Training
John gaines – Mass Building Program
Workouts
Exercises
Store
Protein
Whey Protein
Whey Protein Isolate
Raw Whey
Raw Whey Isolate
Protein Blends
Hydrolyzed Whey
Casein Proteins
Pre/Post Workout
Pre-workout
Post Workout
Amino Acids/BCAAs
Glutamine
Carnitine
Creatine
Carb Blends
Electrolytes
Nitric Oxide
Citrulline Malate
Gainers
Mass Gainer
Lean mass gainer
Weight Gainer
Protein Foods
Protein Bars
Peanut Butter
Protein Cookies
Apple Cider Vinegar
Workout Essentials
Testosterone Support
Multivitamins
Fat Burner
Omega/Fish Oil
ZMA
Other Support
Trainers
Contacts
Contact Us
Submit Your Article
