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Week Two
Day One Day Two
Front Squat Decline Bench Press
Duck Squat w/ Dumbbell Bench Press
Leg Curl Incline Dumbbell Fly
Dumbbell Lunge Dumbbell Kickback
Seated Heel Raise with barbell Parallel Dips with Weight Plate
Ankle Flexion with Weight Plate Leg Raise with Ankle Weights
Lateral Lunge with Barbell Situps with Weight Plate


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


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