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QuickFit Program « StrengthPlanet.com
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Daily
15- 20 minutes of aerobic work
Mon
5 minutes of torso work (Superset)
Crunches (2xMaximum)
Leg Raises (2xMaximum)
TriSet - 3 or 4×12 repetitions
Chest Press (dumbbell, bench, or machine)
Dumbbell Pullover
Row (any type of pull machine)
SuperSet - 3 or 4×12 repetitions
Fixed Bar Curl
Tricep Press (dips/dip machine)
SingleSet - 3 or 4×12 repetitions
Leg Press
Tue
off
Wed
5 minutes of torso work (Superset)
Crunches (2xMaximum)
Leg Raises (2xMaximum)
TriSet - 3 or 4×12 repetitions
Chest Press (dumbbell, bench, or machine)
Dumbbell Pullover
Row (any type of pull machine)
SuperSet - 3 or 4×12 repetitions
Fixed Bar Curl
Tricep Press (dips/dip machine)
SingleSet - 3 or 4×12 repetitions
Leg Press
Thurs
off
Fri
5 minutes of torso work (Superset)
Crunches (2xMaximum)
Leg Raises (2xMaximum)
TriSet - 3 or 4×12 repetitions
Chest Press (dumbbell, bench, or machine)
Dumbbell Pullover
Row (any type of pull machine)
SuperSet - 3 or 4×12 repetitions
Fixed Bar Curl
Tricep Press (dips/dip machine)
SingleSet - 3 or 4×12 repetitions
Leg Press
Sat
off
Sun
off








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