Chest & Back Week 1 Standard Push Ups Wide Front Push Ups Military Push Ups Reverse

Grip Chin Ups Wide Fly Push Ups Closed Grip Overhand PUs Decline Push Ups Heavy Pants Diamond Push Ups Lawnmowers Dive-Bomber Push Ups Back Flys R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R Week 2 R R R R R R R R R R R R R R R R R R R R R R R R Week 3 R R R R R R R R R R R R R R R R R R R R R R R R Week 9 R R R R R R R R R R R R R R R R R R R R R R R R Week 11

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Alternating Shoulder Press In & Out Bicep Curls Two-Arm Tricep Kickback Deep Swimmer Presses Full Supine Conc. Curls Chair Dips Upright Rows Static Arm Curls Flip-Grip Twist Tricep Kickback Seated Two-A. Shoulder Flys Crouching Cohen Curls Lying-Down Tricep Ext. Bonus Round In&Out St-Arm Flys Congdon Curls Side Tri-Rises

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Legs & Back Week 1 Reverse Grip Chin Ups Wide Front Pull Ups Closed Grip Overhand PUs Switch Grip Pull Ups Reverse Grip Chin Ups Wide Front Pull Ups Closed Grip Overhand PUs Switch Grip Pull Ups R R R R R R R R Week 7 R R R R R R R R R R R R R R R R R R R R R R R R Week 9 R R R R R R R R Week 2 R R R R R R R R Week 10 R R R R R R R R Week 3 R R R R R R R R Week 11 R R R R R R R R Week 5 R R R R R R R R Week 12 Week 6

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Chest, Shoulders & Triceps Week 5 Slow-Mo 3/1 Push Ups In & Out Shoulder Flys Chair Dips Plange Push Ups Pike Presses Side Tri-Rises Floor Flys Scarecrows Overhead Tricep Ext. Two-Twitch Speed PUs Y-Presses Lying Tricep Extenstions Side-to-Side Push Ups Pour Flys Side-Leaning Tricep Ext. One-Arm PUs Weighted Circles Throw the Bomb Clap/Plyo Push Ups Slo-Mo Throws Front-Back Tricep Ext. One-Arm Balance Pus Fly-Row Presses Dumbbell Cross-Body Blows R R R R R R R R R R R R R R R R R R R R R R R R W W W W W W W W W W W R R R R R R R R R R R R R R R R R R R R R R R R W W W W W W W W W W W Week 6 R R R R R R R R R R R R R R R R R R R R R R R R W W W W W W W W W W W Week 7 R R R R R R R R R R R R R R R R R R R R R R R R W W W W W W W W W W W Week 10 R R R R R R R R R R R R R R R R R R R R R R R R W W W W W W W W W W W Week 12

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Back & Biceps Week 5 Wide Front Pull Ups Lawnmowers Twenty-Ones One-Arm CrossBody Curls Switch Grip Pull Ups Elbows-Out Lawnmowers Standing Bicep Curls One-Arm Concentration Curls Corn Cob Pull Ups Reverse Grip BentOver Rows Own Arm Curls Static Arm Curls Towel Pull Ups Congdon Lawnmowers Crouching Cohen Curls One-Arm Corkscrew Curls Chin Ups Seated Bent-Over Back Flys Curl-Up /Hammer Downs Hammer Curls Max Rep Pull Ups Superman In-Out Hammer Curls Strip-Set Curls R R R R R R R R R R R R R R R R R R R R R R R R W W W W W W W W W W W W W W W R R R R R R R R R R R R R R R R R R R R R R R R W W W W W W W W W W W W Week 6 W W W R R R R R R R R R R R R R R R R R R R R R R R R W W W W W W W W W W W W Week 7 W W W R R R R R R R R R R R R R R R R R R R R R R R R W W W W W W W W W W W W Week 10 W W W R R R R R R R R R R R R R R R R R R R R R R R R W W W W W W W W W W W W Week 12 W W W

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