Workout Schedule - Week 1 Week 1, Day 1 Pull-ups - 4 x 12...

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Week 1 Week 1, Day 1 Pull-ups --- 4 x 12 Bench Press --- 3 x 12 Curls machine --- 3 x 12 Dips --- 4 x 12 Behind the neck Military --- 3 x 12 Seated calf raises --- 3 x 12 Hanging Leg raises ---3 x 12 Crunch Machine ---3 x 12 Week 1, Day 2 Break Week 1, Day 3 Bent over barbell Rows --- 3 x 8 Barbell curls --- 3 x 8 Incline Press --- 3 x 10 Side Barbell Raises --- 3 x 8 Leg Presses --- 3 x 10 Push Downs --- 3 x 8 Standing calf Raises --- 3 x 8 Decline Sit-ups with ball --- 3 x 20 Week 1, Day 4 Break Week 1, Day 5 Light Cardio (Elliptical)--- 60 minutes Week 1, Day 6 Butterfly --- 3 x 12 Leg Curl --- 3 x 10 Curls machine --- 3 x 12 Pull ups --- 3 x 10 Reverse triceps extensions --- 3 x 15 Seated calf raises --- 3 x 10 Squats --- 3 x 12 Abs machine --- 3 x 15 Week 1, Day 7 Break
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Week 2 Week 2, Day 1 Break Week 2, Day 2 Butterfly --- 3 x 6 Leg Curl --- 3 x 4 Curls machine --- 3 x 6 Pull ups --- 3 x 6 Reverse triceps extensions --- 3 x 8 Seated calf raises --- 3 x 6 Squats --- 3 x 6 Abs machine --- 3 x 8
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Workout Schedule - Week 1 Week 1, Day 1 Pull-ups - 4 x 12...

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