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Free Workout Schedule - 1 Week

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This is my go-to program when I don't know what to do and when I still want results. My arms get  CARVED when I follow this program as well as my legs. I do these as circuits - meaning I do one exercise and move onto the next completing all exercises and then repeat again for as many times as I can or have time for. Aim for 2-4 rounds depending on your fitness level and time.
This is a 4 day split and you can use it however fits your schedule: Day #1 - biceps, triceps, shouldersDay #2 - legs & absDay #3 - back, chest, shouldersDay #4 - plyo & abs You can do this every day for 4 days on, 3 days off. You can do them every other day. Or you can just do it whenever you have time to do a workout! Some of the exercise do use a cable machine but you can easily swap them out for dumbbell or band exercises. Just make sure you're working the same muscles or muscle group.

I love this split because it is so flexible and can work for so many people. Now the sets and reps are really…