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Here is a 3 days workout routine which will help you build muscles and loose fat.
It it not hard and wont take much time,just follow it and results will come.
After each exercise I will write number of sets and reps need to be done.
For example: Squats 3x15 means you will do 3 sets at 15 reps each.
DAY 1
CHEST + TRICEPS + ABS
Flat Bench Press 3x12
Pec Deck 2x15
Cable Pushdowns 3x15
Overhead dumbbell extensions 2x15
ABS
Leg Raises 3x30
Sit Ups 3x30
DAY 2 OFF
DAY 3
LEGS+SHOULDERS
Leg Extensions 3x15
Squats 2x12
Seated Smith Machine Overhead Press 2x12
Staying Lateral Raise 2x12
ABS
Leg Raises 3x30
Sit Ups 3x30
DAY 4 OFF
DAY 5
BACK+BICEPS
Pull Ups 3xmaximum amount of reps
Seated Rows 3x15
Staying Biceps Curls 3x15
Concentration Biceps Curls2x20
ABS
Leg Raises 3x30
Sit Ups 3x3
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