Day 1
Squats 4×10
Bench press 4×10
Arnold Press 2×12
Shoulder Laterals 2×12
Tricep cable pushdowns 3×10
3 sets of planks to failure
Day 2
Lat Pulldowns 4×10
Reverse Flys 3×12
Hamstring Curls 3×15
Preacher Curls 3×15
Add up to 3 cardio sessions per week if that’s in line with your goal.
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