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Workout #1: Upper Body (January 30) Incline DB Press - 3x20, 15, 12 - 57 lb Bent-Over Barbell Row - 3x20, 15, 12 - 93 lb Smith Machine Shoulder Press - 3x20, 15, 12 - 87 lb Alternate DB Curl - 3x20, 15, 12 - 47 lb Lying Triceps Extension - 3x20, 15, 12 - 79 lb Cardio: 20-30 mins Diet...

Workout #4: Lower Body (January 28) Dumbbell Sumo Squat - 3x25, 20, 15 - 75 lb Deadlift - 3x25, 20, 15 - 129 lb Dumbbell Step-Up - 3x25, 20, 15 - 45 lb Hip Abduction - 3x25, 20, 15 - 84 lb Seated Calf Raise - 3x25, 20, 15 - 83 lb Exercise Ball Crunch - 3x25, 20, 15 Diet Day 151 (January...

Workout #3: Upper Body (January 27) Wide Grip Lat Pull Down - 3x20, 15, 12 - 93 lb Flat Bench Press - 3x20, 15, 12 - 93 lb DB Lateral Raise - 3x20, 15, 12 - 45 lb Hammer DB Curl - 3x20, 15, 12 - 47 lb Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 50 lb Abdominal Air Bike - 3x20, 20...

Workout #2: Lower Body (January 24) Goblet Squat - 3x20, 15, 12 - 57 lb Stiff Leg Deadlift - 3x20, 15, 12 - 96 lb Leg Press - 3x20, 15, 12 - 126 lb Curtsy Lunge Pulse - 3x20, 15, 12 - 84 lb Seated Calf Raise - 3x20, 15, 12 - 68 lb Crunches - 3x20, 15, 12 Diet Day 149 (January 24)...

Workout #1: Upper Body (January 23) Incline DB Press - 3x20, 15, 12 - 57 lb Bent-Over Barbell Row - 3x20, 15, 12 - 93 lb Smith Machine Shoulder Press - 3x20, 15, 12 - 87 lb Alternate DB Curl - 3x20, 15, 12 - 47 lb Lying Triceps Extension - 3x20, 15, 12 - 79 lb Cardio: 20-30 mins Day 148...

Workout #4: Lower Body (January 21) Dumbbell Sumo Squat - 3x25, 20, 15 - 75 lb Deadlift - 3x25, 20, 15 - 129 lb Dumbbell Step-Up - 3x25, 20, 15 - 45 lb Hip Abduction - 3x25, 20, 15 - 84 lb Seated Calf Raise - 3x25, 20, 15 - 83 lb Exercise Ball Crunch - 3x25, 20, 15 Diet Day 147 (January...

Workout #4: Lower Body (January 21) Dumbbell Sumo Squat - 3x25, 20, 15 - 75 lb Deadlift - 3x25, 20, 15 - 129 lb Dumbbell Step-Up - 3x25, 20, 15 - 45 lb Hip Abduction - 3x25, 20, 15 - 84 lb Seated Calf Raise - 3x25, 20, 15 - 83 lb Exercise Ball Crunch - 3x25, 20, 15 Diet Day 147 (January...

Workout #3: Upper Body (January 20) Wide Grip Lat Pull Down - 3x20, 15, 12 - 88 lb Flat Bench Press - 3x20, 15, 12 - 89 lb DB Lateral Raise - 3x20, 15, 12 - 40 lb Hammer DB Curl - 3x20, 15, 12 - 42 lb Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 45 lb Abdominal Air Bike - 3x20, 20...

Workout #2: Lower Body (January 17) Goblet Squat - 3x20, 15, 12 - 52 lb Stiff Leg Deadlift - 3x20, 15, 12 - 91 lb Leg Press - 3x20, 15, 12 - 121 lb Curtsy Lunge Pulse - 3x20, 15, 12 - 79 lb Seated Calf Raise - 3x20, 15, 12 - 63 lb Crunches - 3x20, 15, 12 Diet Day 145 (January 17)...

Workout #1: Upper Body (January 16) Incline DB Press - 3x20, 15, 12 - 52 lb Bent-Over Barbell Row - 3x20, 15, 12 - 88 lb Smith Machine Shoulder Press - 3x20, 15, 12 - 82 lb Alternate DB Curl - 3x20, 15, 12 - 42 lb Lying Triceps Extension - 3x20, 15, 12 - 74 lb Cardio: 20-30 mins Day 144...

Workout #4: Lower Body (January 14) Dumbbell Sumo Squat - 3x25, 20, 15 - 70 lb Deadlift - 3x25, 20, 15 - 124 lb Dumbbell Step-Up - 3x25, 20, 15 - 40 lb Hip Abduction - 3x25, 20, 15 - 79 lb Seated Calf Raise - 3x25, 20, 15 - 78 lb Exercise Ball Crunch - 3x25, 20, 15 Diet Day 143 (January...

Workout #3: Upper Body (January 13) Wide Grip Lat Pull Down - 3x20, 15, 12 - 88 lb Flat Bench Press - 3x20, 15, 12 - 89 lb DB Lateral Raise - 3x20, 15, 12 - 40 lb Hammer DB Curl - 3x20, 15, 12 - 42 lb Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 45 lb Abdominal Air Bike - 3x20, 20...