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Richard L. Johnson's avatar

Vittor,

Thank you for the note. I will add to the essay.

Workout D – Shoulders, Quads, Back, Upper Trapezius & Biceps

Exercise Sets Reps

Side Lateral Raises – DB 2 6 – 8

Seated Shoulder Press – DB 1 6 – 8

Leg Extensions 1 6 – 8

Hack Squats – 45 Degree Machine 1 6 – 8

Chin – Ups 2 6 – 8

Chin – Ups (Slow & Pause) 1 6 – 8

DB Curls – Incline 2 6 – 8

Preacher Curls – BB 1 6 – 8

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C Ashdown's avatar

Anyone have an idea what exercises could be used if I don’t have access to machines please? Many thanks in advance

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