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Workout #4: Lower Body (November 12) Dumbbell Sumo Squat - 3x20, 15, 10 - 60 lb Deadlift - 3x20, 15, 10 - 114 lb Dumbbell Step-Up - 3x20, 15, 10 - 30 lb Hip Abduction - 3x20, 15, 10 - 69 lb Seated Calf Raise - 3x20, 15, 10 - 68 lb Exercise Ball Crunch - 3x20, 15, 10 Diet Day 111...

Workout #3: Upper Body (November 11) Wide Grip Lat Pull Down - 3x20, 15, 12 - 78 lb Flat Bench Press - 3x20, 15, 12 - 79 lb DB Lateral Raise - 3x20, 15, 12 - 30 lb Hammer DB Curl - 3x20, 15, 12 - 32 lb Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 35 lb Abdominal Air Bike - 3x20...

Workout #2: Lower Body (November 8) Goblet Squat - 3x20, 15, 12 - 42 lb Stiff Leg Deadlift - 3x20, 15, 12 - 81 lb Leg Press - 3x20, 15, 12 - 111 lb Curtsy Lunge Pulse - 3x20, 15, 12 - 69 lb Seated Calf Raise - 3x20, 15, 12 - 53 lb Crunches - 3x20, 15, 12 Cardio: 30 mins Diet Day 109...

Workout #1: Upper Body (November 7) Incline DB Press - 3x20, 15, 12 - 37 lb Bent-Over Barbell Row - 3x20, 15, 12 - 75 lb Smith Machine Shoulder Press - 3x20, 15, 12 - 68 lb Alternate DB Curl - 3x20, 15, 12 - 27 lb Lying Triceps Extension - 3x20, 15, 12 - 59 lb Cardio: 20-30 mins Diet Day...

Workout #4: Lower Body (November 5) Dumbbell Sumo Squat - 3x20, 15, 10 - 55 lb Deadlift - 3x20, 15, 10 - 109 lb Dumbbell Step-Up - 3x20, 15, 10 - 25 lb Hip Abduction - 3x20, 15, 10 - 64 lb Seated Calf Raise - 3x20, 15, 10 - 63 lb Exercise Ball Crunch - 3x20, 15, 10 Diet Day 107 (November...

Workout #3: Upper Body (November 4) Wide Grip Lat Pull Down - 3x20, 15, 12 - 78 lb Flat Bench Press - 3x20, 15, 12 - 79 lb DB Lateral Raise - 3x20, 15, 12 - 30 lb Hammer DB Curl - 3x20, 15, 12 - 32 lb Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 35 lb Abdominal Air Bike - 3x20, 20...

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