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The Perfect Workout

Day ONE: Chest, Tris, and Shoulders

Chest

Bench: 3 sets of 5: appx 75% of max

Incline: 2 sets of 8

Tris

Cable Pulldowns: 2 sets of 12

Tricept Pushdowns: 1 set to failure

Shoulders

Dumbell Lats: 2 sets of 10

Shrugs: 3 sets of 7

Day 2- Back and Biceps

Back

Cable Pulldowns to Pecs: 2 sets of 10 (hold at chest for 5 sec.)

Bent over rows: 2 sets of 10

Biceps

Slow, Full, Heavy, Curls: 2 sets of 15

No, I'm not crazy, it's very easy to overtrain biceps

Day 3- Legs

Squats: 3 sets of 5

Leg Extensions: 2 sets of 12 (hold at top for 5 seconds)

Hamstring Curls: 2 sets of 12

Day Four, You get to rest!

sit back, relax, maybe work on those abs, or do some cardiovascular excercise!

Each day, feel free to work on your abs and calves, but no more than 2x20 on calves! Do no more than whats in your workout. Its so easy to overtrain!

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