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Workout #3: Upper Body (October 7) Wide Grip Lat Pull Down - 3x15, 12, 10 - 73 lb Flat Bench Press - 3x15, 12, 10 - 74 lb DB Lateral Raise - 3x15, 12, 10 - 25 lb Hammer DB Curl - 3x15, 12, 10 - 27 lb Straight Bar Tricep Extension - 3x15, 12, 10 - 30 lb Abdominal Air Bike - 3x15, 15, 15...

Workout #2: Lower Body (October 4) Goblet Squat - 3x20, 15, 12 - 37 lb Stiff Leg Deadlift - 3x20, 15, 12 - 76 lb Leg Press - 3x20, 15, 12 - 106 lb Curtsy Lunge Pulse - 3x20, 15, 12 - 64 lb Seated Calf Raise - 3x20, 15, 12 - 48 lb Crunches - 3x20, 15, 12 Cardio: 30 mins Diet Day 92...

Workout #1: Upper Body (October 3) Incline DB Press - 3x20, 15, 12 - 32 lb Bent-Over Barbell Row - 3x20, 15, 12 - 70 lb Smith Machine Shoulder Press - 3x20, 15, 12 - 63 lb Alternate DB Curl - 3x20, 15, 12 - 22 lb Lying Triceps Extension - 3x20, 15, 12 - 54 lb Cardio: 20-30 mins Diet Day...

Workout #4: Lower Body (October 1) Dumbbell Sumo Squat - 3x20, 15, 10 - 45 lb Deadlift - 3x20, 15, 10 - 99 lb Dumbbell Step-Up - 3x20, 15, 10 - 15 lb Hip Abduction - 3x20, 15, 10 - 54 lb Seated Calf Raise - 3x20, 15, 10 - 33 lb Exercise Ball Crunch - 3x20, 15, 10 Cardio: 20-30 mins Diet...

Workout #3: Upper Body (September 30) Wide Grip Lat Pull Down - 3x15, 12, 10 - 68 lb Flat Bench Press - 3x15, 12, 10 - 69 lb DB Lateral Raise - 3x15, 12, 10 - 20 lb Hammer DB Curl - 3x15, 12, 10 - 22 lb Straight Bar Tricep Extension - 3x15, 12, 10 - 25 lb Abdominal Air Bike - 3x15, 15, 15...

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