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PROGRAM SCHEDULE 

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INSTRUCTION VIDEO 

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EXERCISE: BAND OVERHEAD PRESS 21e

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EXERCISE: DUMBELL BENT OVER ROW 21e

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EXERCISE: DUMBELL FLOOR CHEST PRESS 21e

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EXERCISE: DUMBELL SHOULDER SIDE RAISES 21e

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EXERCISE: DUMBELL LYING TRICEP EXTENSION 21e 

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EXERCISE: BAND HAMMER BICEP CURL 21e

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EXERCISE: PLATE SUPERMAN PRESS 21e

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EXERCISE: V-UPS 21e

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PROGRAM 4.2

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EXERCISE: DUMBELL GOBLET SQUATS 21e

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EXERCISE: STATIONATED LUNGES 21e

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EXERCISE: BAND DEADLIFT 21e

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EXERCISE: LYING GLUTE SIDE RAISES 21e

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EXERCISE: CALF RAISES 21e

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EXERCISE: SIT-UPS 21e

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EXERCISE: LEG RAISES 21e

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