PROGRAM SCHEDULE 

INSTRUCTION VIDEO 

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EXERCISE: SA DUMBELL FLOOR CHEST PRESS

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EXERCISE: SA DUMBELL KNEELING ARNOLD PRESS

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EXERCISE: SA DUMBELL OVERHEAD PRESS

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EXERCISE: SA DUMBELL SHOULDER SIDE RAISES

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EXERCISE: SA BAND TRICEP OVERHEAD EXTENSION

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EXERCISE: SA DUMBELL LYING TRICEP EXTENSION

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EXERCISE: SA DUMBELL TRICEP KICK BACK

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EXERCISE: PLANK

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EXERCISE: CRUNCHES

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EXERCISE: SUPERMAN

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EXERCISE: LEG RAISES

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PROGRAM 3.2

EXERCISE: SA DUMBELL BENT OVER ROW

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EXERCISE: SA BAND L-SIT ROW

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EXERCISE: SA BENT OVER REVERSE FLY

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EXERCISE: SA DUMBELL HIGH PULL

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EXERCISE: SA DUMBELL CONCENTRATION BICEP CURL

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EXERCISE: SA BAND BICEP HAMMER CURL

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EXERCISE: HBH BIKE

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EXERCISE: DUMBELL RUSIAN TWIST

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EXERCISE: PLANK

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EXERCISE: PLATE SUPERMAN PRESS

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