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Workout Schedule

Workout #1 (Monday, Thursday)
Back
Bent-Over Row (3 x 20)
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Underhand Bent-Over Row (3 x 20)
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Alternating Bent-Over Row (3 x 20)
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Single-Arm Rear Delt Raise (3 x 20 each side)
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Reverse Fly (3 x 20)
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Renegade Row (3 x 20)
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Good Morning (3 x 20)
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Shoulders
Lateral Raise (3 x 12)
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Arnold Press (3 x 12)
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Seated Dumbbell Shoulder Press (3 x 12)
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Front Raise (3 x 12)
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Standing Dumbbell Shrugs (3 x 20)
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Workout #2 (Tuesday, Friday)
Chest
Svend Press (3 x 15)
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Chest Fly (3 x 16)
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Dumbbell Press (3 x 10)
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Push-up Ladder (8 of each, total 40)
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Close-Grip Dumbbell Chest Press (3 x 10)
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Dumbbell Pullover (3 x 15)
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Abs
Crunches (3 x 20)
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Tuck and Crunch (3 x 15)
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Dumbbell Crunch (3 x 10)
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Russian Twist (3 x 12)
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Bicycle Crunches (3 x 12)
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Plank (3 x Max Time)
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Penguins (3 x 50)
Workout #3 (Wednesday, Saturday)
Biceps
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Triceps
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Legs
Sumo Squat (4 x 20)
Squat (4 x 20)
Lunge Squat (4 x 10 per leg)
Calf Raises (4 x 20)

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