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      4 Days per Week Program    
 

Day One

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     4 Days per Week Program Download PDF

Exercise  Machine Image
1 - Day 1 #11
Lat Pulldown Machine
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2 - Day 1 #12
T-Bar Row
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3 - Day 1 #13
Hammer High Row
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4 - Day 1 #14
Hammer Seated Row
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Day Two

Chest/Shoulders

    4 Days per Week Program

Exercise  Machine Image
1 - Day 2 #31 
Pulse Incline Press
Pulse Incline Press
2 - Day 2 #29
Pulse Flat Press
Pulse Flat Press
3 - Day 2 #30
Pulse Decline Press
Pulse Decline Press
4 - Day 2 #3
Seated Side Lateral
Seated Side Lateral
5 - Day 2 #25
Hammer Front
Military Press
Hammer Front Military Press
6 - Day 2 #38
Rear Delt Machine
Rear Delt Machine
 

Day Three

Biceps/Triceps

     4 Days per Week Program

Exercise  Machine# Name
5 - Day 1 #28
Pulse Bicep Curl
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7 - Day 2 #39
Rope Pushdown
Rope Pushdown
3 - Day 3 BB RackEZ
Barbell Curl 
Barbell Rack
4 - Day 3 #7
Hammer Dip Machine 
Hammer Dip Machine
5 - Day 3 DB Rack
Dumbell Hammer Curl 
Dumb Bell Rack
6 - Day 3 #39
Tricep Pressdowns
Tricep Pressdowns 
 

Day Four

Legs

     4 Days per Week Program

Exercise  Machine Image
1 - Day 4 #4
Lying Leg Curl
Lying Leg Curl
2 - Day 4 #21
Atlantis Leg Press
Atlantis Leg Press
3 - Day 4 #20
Horizontal Leg Press
Horizontal Leg Press
4 - Day 4 #23
Hammer Seated
Leg Curl
Hammer Seated Leg Curl
5 - Day 4 #15
Standing Calf Raises
Standing Calf Raises
6 - Day 4 #8
Seated Calf raise
Seated Calf Raises