Weight loss + sculpting
Strength training

By Any Means

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Leg Curl

Leg Press

Hack Squat

Prowler Push

Lying Leg Curl

Hip Thrust (Barbell)

100m Sprint

Pistol Squat

Leg Extension

Glute Kickback

Squat (Low Bar)

Lunge (Dumbbell)

Step-Up (Weighted)

Seated Calf Raise

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

V-Up

Russian Twist

Oblique Crunch

Side Plank

Sissy Squat

Cable Crunch

Good Morning

Barbell Row

Dumbbell Row

Lat Pulldown

Day 2

Push Up

Face Pull

Arnold Press

Battle Ropes

Dip (Assisted)

Seated Dip (Machine)

Tricep Extension (Machine)

Lying Tricep Extension (Barbell)

Jump Rope

High Row

T-Bar Row

Landmine Twist

Sprint

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