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I used to lift at lunch and had only an hour to get there, change, lift, shower and get back. I got my workout done in about 40 mins.

Now, I don't have the time constraint and have expanded my lifts some. What do you think?

Day 1:
Bench 4x6
JS Row 4x6
Standing press 2x8
Pull downs 2x8
Dips 2x8
Hammer curls or BB curl ss with calves 2x8
Abs 2x10

Day 2:
Squat 4x6
SLDL 4x6
Lunge 2x8
Saxon side bends 2x10
DB Shrug 2x10

Day 3:
Chins 4x6
Incline bench 4x6
1 arm row 2x8
DB bench 2x8
Tricep press or CGBP 2x8 ss with calves
abs 2x10

Day 4:
DL or rack pull 6x3
Good Mornings 4x6
Leg extension 2x8
hyper extensions 2x8
BB Shrug 2x10
Saxon side bends 2x10

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