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Push / Pull

Workout A: Push

Chest (General)   Bench press (barbell or dumbell)  3 sets of 10 – 15

Quadriceps – Lunges 3 sets of 10-15 down and back (with or without weight)

Deltoid (Front) Shoulder Press 3 sets of 10 – 15

Calves – Calve raises 3 sets of 10-15 (weighted)

Triceps Tricep Press down or dips  3 sets of 10-15

Cardio for 15 minutes



Workout B: Pull

Back (Lats) Assisted Pull Up

Hamstrings Straight legged dead lift (weight)

Back (General) Bent over rows (weight)

Deltoid (Side)  Upright row (barbell)

Biceps  Curls (barbell or dumbbell)

Abdominal  V ups or window washers or bosu crunch (to stand)


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