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Example 1Edit

Week 1
Monday
Chest/shoulders/Triceps

Wednesday
Back/Biceps/legs/abs

Friday
Chest/shoulders/Triceps

Week 2
Monday
Back/Biceps/legs/abs

Wednesday
Chest/shoulders/Triceps

Friday
Back/Biceps/legs/abs

Example 2Edit

Monday- Back/Biceps
Deadlifts 4 x 8
Rows 4x 8
Chinups or Pullups 4 x 8
Barbell Curls 4 x 12


Wednesday-Chest/Triceps
Bench Press 4 x 8
Incline Bench Press 3 x 12
Dips 3 x 8
Skullcrushers or Close Grip BP 4 x 12


Friday- Legs/Shoulders
Squats 4 x 8
SLDL or Leg Curl (do this if lower back recovery is issue) 4 x 12
Calf Raises 4 x 12
Military Press- 4 x 8


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