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Routine 1

Day 1: Lower body

Squats: 3x10-12
Lunges: 3x10-12
Dead lifts: 3
Stiff-legged dead lifts: 3x10-12

Day 2: Upper body

Chin ups: 3x10
Pull-ups neutral: 3x10-12
Pull-ups wide: 3x10-12
Dumbbell shoulder press: 4x10-12

Day 3: Lower body

Step-ups: 3x10-12
Calf raises: 3x10-12
Dead lifts: 3
Stiff legged dead lifts: 3x10-12

Day 4: Upper body

Bench press: 3x10-12
Clapping push ups: 3x10-12
One arm dumbbell row: 3x10-12
Bent over row: 3x10-12

Routine 2

Day 1: Lower body

Squats: 3x6-8
Lunges: 3x6-8
Dead lifts: 3
Stiff-legged dead lifts: 3x6-8

Day 2: Upper body

Chin ups: 3x6-8
Pull-ups neutral: 3x6-8
Pull-ups wide: 3x6-8
Dumbbell shoulder press: 4x6-8

Day 3: Lowerbody

Step-ups: 3x6-8
Calf raises: 3x6-8
Dead lifts: 3
Stiff legged dead lifts: 3x6-8

Day 4: Upper body

Bench press: 3x6-8
Clapping push ups: 3x6-8
One arm dumbbell row: 3x6-8
Bent over row: 3x6-8