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Day of the WeekSundayMondayTuesdayWednesdayThursdayFridaySaturday
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FocusRestChest and BicepsBack and TricepsRestShouldersLegsRest
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WarmupN/A10 Minute Jog @ 20-30% Resistance10 Minute Jog @ 20-30% ResistanceN/A10 Minute Jog @ 20-30% Resistance10 Minute Jog @ 20-30% ResistanceN/A
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WorkoutsBICEPSTRICEPSShouldersLegsDON'T DO ALL OF THE WORKOUTS CHOOSE 3-5 EACH GROUP EVERY DAY
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N/ABicep Curl 3x10Two-Handed Overhead Tricep Extension 3x10N/ABarbell Shrugs 3x10Leg Press 3x10N/A
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Hammer Curl 3x10One-Handed Overhead Tricep Extension 3x10Dumbbell Flies 3x10Squat 3x10
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21 Barbell Curl 3x21Skull Crushers 3x10Arm Circles 3x10Front Squat 3x10
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Barbell Curls 3x10Incline Bench Press 3x10Rear Delt Flies 3x10Calf Raises 3x10Supplements
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Cable Curl 3x10Decline Bench Press 3x10Cuban Dumbbell Press 3x10Dumbbell Lunges 3x10Pre-Workout : Amino Energy 3-4 Scoops
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Preacher Curl 3x10Close Grip Bench Press 3x10Behind-The-Back Barbell Shrugs 3x10Barbell Step Ups 3x10Post-Workout : Whey Protein 2 Scoops
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Negative Preacher Curl 3x10Dips 3x10Dumbbell Shrugs 3x10Hip Adductor 3x10LOTS AND LOTS OF WATER
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Hip Abductor 3x10 And chicken
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Prone Leg Curl 3x10
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CHESTBACK
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Dumbbell Chest Flies 3x10Romanian Deadlift 3x10
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Butterfly Machine Flies 3x10Overhead Pulldown 3x10
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Cable Flies 3x10Bent-Over Rows 3x10
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Bench Press 3x10Seated Cable Rows 3x10
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Incline Dumbbell Press 3x10Back Extentions 3x10
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Decline Dumbbell Press 3x10Superman 3x10
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Chest Press Machine 3x10Dumbbell Row 3x10
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Good Morning 3x10
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GENERIC ( EVERY DAY )
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Pushups 3x12
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Clap Pushups 3x6
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Crunches 3x20
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Planks 2x60s
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Side Planks 2x60s
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Hanging Straight Leg Raises 3x10
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Pullups 3xAMAYC
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Ab Wheel 3xAMAYC
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Flutter Kicks 3x60s
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Dragon Flag 3x10
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Barbell Twist 2x70
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Bent-Over Barbell Twist 2x70
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