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The next program requires at least 3 days of attendance in the gym/home or wherever you have access to equipment, the workout plan will be like this:
Day 1: Legs, Biceps
Day 2: Chest, Triceps
Day 3: Shoulders, Back
You can switch the day depending on your goals, for example you can start with chest and triceps in day one and leave legs and biceps for the last day.
Each muscle group must contain at least four different exercises with four sets of 15, 12, 12, 10 reps. Repetitions decrease with weight gain.
After completing the four training sessions and wanting to go for another day or two to the gym, you can take your training from the beginning or these days you can focus on the groups with the highest interest.
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