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Day 12 (Back)

Blueprint to Size / Workout Plan

Leg Press

Equipment: Machine

3 Sets

8, 10, 12 Reps

30" Rest

Butterfly / Pec Deck / Seated Machine Fly

Equipment: Full Gym

Butterfly / Pec Deck / Seated Machine Fly

3 Sets

8, 10, 12 Reps

30" Rest

Single Leg Swiss Ball Hips Raise

Equipment: Exercise Ball, Swiss

Single Leg Swiss Ball Hips Raise

3 Sets

8, 10, 12 Reps

30" Rest

Crunch

Equipment: NO EQUIPMENT

3 Sets

8, 10, 12 Reps

30" Rest

Decline Push-up

Equipment: NO EQUIPMENT

Decline Push-up

3 Sets

8, 10, 12 Reps

30" Rest

Battle Rope Squatting Alternating Waves

Equipment: Full Gym

Battle Rope Squatting Alternating Waves

3 Sets

8, 10, 12 Reps

30" Rest

Plank Jacks / Extended Leg

Equipment: NO EQUIPMENT

Plank Jacks / Extended Leg

3 Sets

8, 10, 12 Reps

30" Rest

Day 11 (Abs & Arms)Blueprint to Size Day 13 (Rest)Blueprint to Size

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