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Weeks 1 - 3
DAY 1: UPPER BODY AÂ
bench press 3 x 8 - 12Â
bent over row 3 x 8 - 12Â
dumbbell shoulder press 3 x 8 - 12Â
lying tricep extension 3 x 8 - 12Â
barbell/dumbbell curl  3 x 8 - 12
DAY 2: LOWER BODY AÂ
squat 3 x 8 - 12
stiff legged dead lift 3 x 8 - 12
leg extension 3 x 8 - 12
leg curl 3 x 8 - 12
standing calf raise 3 x 8 - 12
absÂ
lying leg raise 3 x 10 - 15Â
swiss ball crunch 3 x 10 - 15Â
decline weighted sit up 3 x 10 - 15Â
rotational lying crunch 3 x 10 - 15Â
DAY 3: UPPER BODY BÂ
dips 3 x 8 - 12Â
pull ups 3 x 8 - 12Â
dumbbell side lateral 3 x 8 - 12Â
tricep cable pull down 3 x 8 - 12Â
cable curl 3 x 8 - 12
DAY 4: LOWER BODY BÂ
dead lift 3 x 8 - 12Â
leg press 3 x 8 - 12Â
lunges 3 x 8 - 12Â
seated calf raise 3 x 8 - 12Â
dumbbell shrugs (optional)Â 3 x 8 - 12Â
absÂ
incline crunch 3 x 10 - 15Â
back extension 3 x 10 - 15Â
hanging leg raise 3 x 10 - 15Â