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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