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Marksville Days |
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| Night 1 | Night 2 | Night 3 (rare) |
| 3 Sets of 12 Reps (Original) | 20 Minutes of Aerobic Exercise | 3 Sets of 12 Reps (Original) |
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When In Plaquemine |
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| Night 3 | Night 4 | Nights 5 AND 7 | Night 6 |
| Any 3 of NEW routines* (skip if in Mksville 3 nights) | 20 Minutes of Aerobic Exercise | Any 3 of NEW routines | BONUS: OFF NIGHT!!! (Only if haven't skipped any!) |
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| Dumbell Press | Inclined Dumbell Press | Single Arm dumbbell row | Dumbbell Side Raise | Lying Triceps Dummbell Extensions |
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| Tricep Kickbacks | Seated Dumbbell Curves | Inclined Dummbell Curves | External Rotation | Shoulder Rotation |
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| Internal Rotation Exercise |