.
EXERCISE
.
…………………………………………………………………………………
1.
Squats
2.
Straight deadlift
3.
Walking lunges (1)
4.
Pull-ups (2)
5.
Dumbbell shoulder press
6.
Dumbbell shoulder flays
WEEK 1
WEEK 2
WEEK 3
WEEK 4
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
16
3
12
3
12
3
8
3
16
3
12
3
12
3
8
3
20
3
20
3
20
3
20
3
Max
3
Max
3
Max
3
Max
3
16
3
16
3
12
3
8
3
20
3
16
3
16
3
12

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