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Friday: Shoulders and Abs 1. Overhead Press - 4 sets of 20 reps (142 lbs) 2. Lateral Raises - 4 sets of 20 reps (34 lbs) 3. Front Raises - 4 sets of 20 reps (39 lbs) 4. Shrugs - 4 sets of 20 reps (101 lbs) 5. Cable Crunches - 4 sets of 20 reps (92 lbs) 6. Planks - 4 sets of 60...

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Thursday: Legs 1. Squats - 4 sets of 15 reps (195 lbs) 2. Leg Press - 4 sets of 15 reps (310 lbs) 3. Leg Curls - 3 sets of 20 reps (80 lbs) 4. Leg Extensions - 3 sets of 20 reps (100 lbs) 5. Calf Raises - 4 sets of 20 reps (45 lbs) 12th week - Test (250 mg - today), Deca (200 mg -...

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Tuesday: Back and Biceps 1. Deadlifts - 4 sets of 15 reps (225 lbs) 2. Pull-Ups - 4 sets of 20 reps (body weight) 3. Bent Over Rows - 4 sets of 20 reps (135 lbs) 4. Lat Pulldowns - 3 sets of 20 reps (100 lbs) 5. Barbell Curls - 3 sets of 20 reps (60 lbs) 6. Hammer Curls -...