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Week Four
Day One Day Two
Front Squat Bench Press
Duck Squat with Dumbbell Incline Dumbbell Fly
Leg Curl Decline Bench Press
Dumbbell Lunge Dumbbell Kickbacks
Seated Heel Raise with Barbell Parallel Dips with Weight Plate
Ankle Flexion with Weight Plate Leg Raise with Ankle Weights
Lateral Lunge with Dumbbell Dumbbell Trunk Twist


Day Three Day Four
Dumbbell Raise Wide Grip Lat Pull Downs
Lying Side Deltoid Raise Wide Grip Row
Shrug Good Morning
Front Deltoid Raise One Arm Dumbbell Row
OverHead Press with Dumbbells Toe Touch
Pull Ups / Chin Ups Alternating Dumbbell Curl
Reverse Grip Pull Ups Cheater Curls
Seated Curls on leg
Wrist Raise


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