A good workout routine -- Fat loss and muscle building benefits.

Day 1 - Chest and Back. Super-sets. 3 sets a piece. Using only free weights.

Flat bench press - Bent over dumbbell rows

Incline dumbbell press - Pull up

Flat dumbbell press - Bent over barbell rows

Incline barbell press - Decline fly

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Day 2 - Light jog or brisk walk, 30 to 60 minutes.

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Day 3 - Biceps, Triceps, abs. Super-sets. 3 sets a piece. Using only free weights.

Barbell curl - Lying tricep extensions

Incline curl - Overhead tricep extensions

Dumbbell alternate curl - Bench dips

300 ab crunches

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Day 4 - Light jog or brisk walk, 30 to 60 minutes.

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Day 5 - Squats, deadlifts, shoulders, calves. NO supersets this time. Using only free weights.

Deadlifts, moderate weight. Slightly increase weight with each set. 4 sets.

Squats, moderate weight. Slightly increase weight with each set. 4 sets.

Barbell shoulder press - 3 sets

Dumbbell shoulder press - 3 sets

Front raise - 3 sets

Standing calf raises - 3 sets

One-leg calf raises - 3 sets

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Day 6 - Off

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Repeat Day 1

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