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4 DAY TRAINING SPLIT DAY 1

BENCH PRESS 5 x 5 185 205 225 245 275
DBBL ROW 5 x 5 55 65 75 85 100 DUMBBELLS
INC DMBL 5 x 5 65 75 85 95 105 DUMBBELLS
LAT PULLS 5 x 5 75 85 95 105 115

DAY 2
SQUATS 5 x 5 225 275 315 375 405
DEAD LIFT 5 x 5 225 275 315 375 405
CAV - RAISE 5 x 5 205 225 245 265 285
ALTERNATE SQUATS AND DL'S WEEK TO WEEK

DAY 3
BAR CURLS 5 x 5 75 85 95 105 115
CLS BENCH 5 x 5 155 185 205 225 235
INCLN CURLS 5 x 5 25 30 35 40 45 DUMBBELLS
TRI-PRESS 5 x 5 55 65 75 85 95 DUMBBELLS

DAY 4
UP - ROWS 5 x 5 100 110 120 130 140
ARNOLD-PRESS 5 x 5 55 65 75 85 95 DUMBBELLS
R - DELT FLY 5 x 5 20 25 30 35 40 DUMBBELLS
F - DELT FLY 5 x 5 25 30 35 40 45 DUMBBELLS

DO ALL SETS WITH NO REST OTHER THAN TO CHANGE WEIGHT OR EUIPMENT SET UP
20-25 MIN TO COMPL EACH DAYS TRAINING.

FINISH EACH DAY 3X10 DECLINE RUSSIAN TWIST 45LB PLATE

3 DAYS OFF ON THE BIKE FOR 20 MIN