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    Day 19

    Bench Presses
    65 pound dumbbells x 6
    65 pound dumbbells x 6
    65 pound dumbbells x 6

    Dumbbell Curls
    25 pound dumbbells x 11
    25 pound dumbbells x 9

    Squats
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    Day 17

    Shoulder Presses
    25 pounds on each end of the barbell x 5
    25 pounds on each end of the barbell x 5
    22.5 pounds on each end of the barbell x 6

    Seated Cable Rows
    135 pounds x 6
    90 pounds x 12
    ...
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    Day 15

    Bench Presses
    60 pound dumbbells x 10
    70 pound dumbbells x 3
    65 pound dumbbells x 4

    Dumbbell Curls
    25 pound dumbbells x 10
    25 pound dumbbells x 8

    Squats
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    Day 13

    Shoulder Presses
    20 pounds on each end of the barbell x 6
    20 pounds on each end of the barbell x 6
    20 pounds on each end of the barbell x 6

    Seated Cable Rows
    125 pounds x 9
    75 pounds x 12
    ...
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    Day 10

    Bench Presses
    55 pound dumbbells x 7
    60 pound dumbbells x 5
    60 pound dumbbells x 5

    Dumbbell Curls
    25 pound dumbbells x 10
    25 pound dumbbells x 7

    Squats
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    Day 9

    http://www.youtube.com/watch?v=cPBrJb_41iY
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    Day 8

    http://www.youtube.com/watch?v=OWm2O-VgjKs


    Shoulder Presses
    20 pounds on each end of the barbell x 5
    20 pounds on each end of the barbell x 5
    20 pounds on each end of the barbell x 5
    ...
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    Congratulations on the weight gain Chasewilkins11.

    Congratulations on the weight gain Chasewilkins11.
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    Day 7

    http://www.youtube.com/watch?v=lBaLwoPqRTI
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    Day 6

    http://www.youtube.com/watch?v=y2P4aiDF_xY


    Bench Presses
    50 pound dumbbells x 8
    50 pound dumbbells x 8
    50 pound dumbbells x 7

    Dumbbell Curls
    20 pound dumbbells x 15
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    Day 5

    http://www.youtube.com/watch?v=RzxAhlSbmpE
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    Day 4

    http://www.youtube.com/watch?v=mh9PIW1tewQ
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    Day 3

    http://www.youtube.com/watch?v=AsdvUd3-M0E


    Bench Presses
    20 pound dumbbells x 12
    45 pound dumbbells x 12
    50 pound dumbbells x 6

    Dumbbell Curls
    20 pound dumbbells x 15
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    Day 2

    http://www.youtube.com/watch?v=vLOh9BTNhg8
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    Day 1

    http://www.youtube.com/watch?v=SwtrdRyAWbA


    Shoulder Presses
    10 pounds on each end of the barbell x 10
    20 pounds on each end of the barbell x 5
    20 pounds on each end of the barbell x 3
    ...
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    Leangains Diet for 90 Days

    http://www.youtube.com/watch?v=qg9y8wMjJZI


    http://www.thetestee.com/images/weight.png
    Weight (Pounds)


    http://www.thetestee.com/images/weightkg.png
    Weight (Kilograms)
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