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Legs A	Push A	Pull A	Optional Active Rest	Legs B	Push B	Pull B	Active Rest
Calves	Db squeeze press	Reverse pec deck	5km run	Calves	Single Arm flies	Reverse pec deck	5km run
Back squats	Incline bench	Db rear delts	Abs	Sumo dead lift	Flat Bench	Db rear delts	Abs
Walking lunges	Decline bench	Pull ups		Hip thrusts	Squeeze press	Barbell row
Leg extension	Cable flies	Cable row		Leg curl	Decline press	Wide grip pull down
Leg curl	Shoulder press	Single arm pull downs		Leg extension	Shoulder press	Cable row
Adductor	Db lateral raise	T bar row		Abductor	Cable lateral raise	Reverse pull down
Leg press	Front barbell raise	Shrugs		Leg press	Front barbell raise	Reverse cable row
Bike	Wide grip push down	Reverse curls		Bike	V bar push downs	Shrugs
	Single arm push down	Wide grip curls			Wide grip overhead extensions	Sam Sulek forearm
	Abs	Hammer curls			Abs	Close grip curls
	Treadmill	Stair master			Treadmill	Wide spider curls
						Stair master