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Description

An 8 week program, 4 different workout routines. Do it 4 days each week, with your "extra" day reserved for high intensity cardio. Do ALL of them in a week. No skipping! Adjust the weight for your own ability and gradually increase over time. Use the heaviest possible weight for the given reps without losing form. Warm up and stretch on your own.


Exercises

Set 1: 2 rounds
Twisting Push-Ups
Twisting Push-Ups
1 minute
Rest
Rest
1 minute

Set 2: 3 rounds
Drop Set Dumbbell Chest Press
Drop Set Dumbbell Chest Press
45 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Rest
Rest
45 seconds

Set 4: 3 rounds
Bench Dips
Bench Dips
45 seconds
Rest
Rest
1 minute

Set 5: 3 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
45 seconds
Rest
Rest
1 minute

Set 6: 3 rounds
Dumbbell Pullovers
Dumbbell Pullovers
45 seconds
Transition
Transition
15 seconds
Dumbbell Chest Fly
Dumbbell Chest Fly
45 seconds
Rest
Rest
1 minute

Set 7: 2 rounds
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
45 seconds
Rest
Rest
1 minute

Set 8: 2 rounds
Overhead Tricep Extensions
Overhead Tricep Extensions
45 seconds
Rest
Rest
1 minute


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  • Barre Body Slim Down
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  • Extended Strength
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  • Olympic "Circuit Challenge"
    Olympic "Circuit Challenge"
    32 mins 45 secs, Intense

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