Friday
Arms
SB curls 4x12
Decline Skullcrushers 4x12
Imcline Spider curls 4x12
Overhead Rope pullovers 4x15
concentration curls 4x12
weighted Dip machine 4x12
cardio 1.5 mikes 30 minutes
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Friday
Arms
SB curls 4x12
Decline Skullcrushers 4x12
Imcline Spider curls 4x12
Overhead Rope pullovers 4x15
concentration curls 4x12
weighted Dip machine 4x12
cardio 1.5 mikes 30 minutes
Tuesday
Chest
Incline Chest Press 4x12
Flat Chest Press 4x12
Straight Chest Press 4x12
Incline DB Flys 4x12
Reverse Delt Fly Machine 4x12
Cardio 30 minutes 1.5 mikes
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Great to see you are back in the game brother
Wednesdsy
Back
Wide Lat Oulldowns 4x12
Back Extensions 4x15
Straight Arm Pulldowns
Back Row Machine 4x12
Close Grip Pulldowns 4x12
Seated Cable Rows 4x12
Cardio 30minutes 1.5 miles
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Thursday
Rest Day
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Thanks guys I plan on staring back Monday bee. Among august with my son having cancer and all
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