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The Perfect Workout

Day ONE: Chest, Tris, and Shoulders


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

Incline: 2 sets of 8


Cable Pulldowns: 2 sets of 12

Tricept Pushdowns: 1 set to failure


Dumbell Lats: 2 sets of 10

Shrugs: 3 sets of 7

Day 2- Back and Biceps


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

Bent over rows: 2 sets of 10


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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