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http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html

+++++ Max Effort Upper Body (Monday) +++++ http://www.youtube.com/watch?v=rT7DgCr-3pg http://www.youtube.com/watch?v=omGiL5h2R_I http://www.youtube.com/watch?v=pYcpY20QaE8 http://www.youtube.com/watch?v=b3OctMy8HRY http://www.bodybuilding.com/exercises/detail/view/name/hanging-leg-raise +++++ LOWER BODY - (Wednesday) +++++ http://www.5min.com/Video/How-to-Perform-Box-Squats-217364467 http://www.ehow.com/video_2280116_do-walkinglunges.htmlhttp://www.ehow.com/video_4398317_do-rear-laterals.html?cp=1&wa_vrid=190acf0743ed-4a30-9115-650875c75195&pid=1&wa_vlsrc=continuous http://www.bodybuilding.com/exercises/detail/view/name/plate-pinch ++++++ REPETITION UPPER BODY - (Friday) ++++++  Regular push-ups [Work up to 3 sets of max reps, rest 60 seconds between sets.]  Barbell bench press (max reps on 95lbs., 135lbs., 185lbs. or 225lbs.) Dumbbell floor presses [Perform 3-4 sets of 5-10 reps.]  http://www.youtube.com/watch?v=uUGDRwge4F8 Chin-ups [Perform 4 sets of 8-12 reps.] Dumbbell shoulder press (seated or standing) [Perform 3 sets of 10-15 reps.]  http://www.youtube.com/watch?v=qEwKCR5JCog Regular barbell curls  http://www.youtube.com/watch?v=1isE5vaZztQ



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ABDOMINAL CIRCUIT TRAINING [no rest between exercises.] [3-4 sets of 8-15 reps.]  Hanging leg raises  Dumbbell side bends  http://www.youtube.com/watch?v=7x30hOyDNrk

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