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basic workout.pdf
1.
4 Day Training
Programme (1 muscle group per day) Day 1 - Shoulders 3 Warm-up Barbell/Dumbbell Shoulder Press 4 Barbell/Dumbbell Shoulder Press 4 Upright Barbell Row 4 Side Lateral Raise 4 Front Barbell Overhead Raise (optional) Day 2 - Legs 3 Warm-up Squats 4 Squats 4 Romanian Deadlift 4 Leg-Extensions 4 Calf-raises (optional) Day3 - Chest 3 Warm-up Bench Press 4 Bench Press 4 Incline Dumbbell Press 4 Dips 4 Press-up variations (optional) Day 4 - Back 3 Warm-up Pull ups/Lat Pull-downs 4 Pull ups/Lat Pull-downs 4 Dead-lifts 4 Close-grip Cable Rows 4 Chin-ups (optional)
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