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Workout 6 times a week, rotating between (a-day) and (b-day) with 7th day being 45 minute stair master. (A-day) 10 chest flys 30lbs 10 single arm tricep extension 30lbs 12 bench dips 10 shoulder press 35 lbs Repeat 3 times no rest 12 hanging leg lifts off of a bench 15 push-ups with 45 pound...