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Equipment: Bands, Barbell, Cables, Dumbbells, Machines 12 Week Workout Plan for Females at Home: Week 1 to 3 – Full Body Workout, Week 4 to 6 – Push, Pull, and Legs, Week 7 to 9 – Upper I've crafted a complete 12-week full body workout plan that properly outlines the exercises, target muscle groups, reps and sets in a table Embark on a transformative journey with our 12 Week Shredded Workout Plan, a blueprint to your ultimate physique. Simply click the link, duplicate the spreadsheet The Rock Climber's Training Manual is now available order yours here! Introduction to the Rock Prodigy Training Program--this 20-slide presentation Grab your gloves, champ. The 12-week gym workout plan for weight loss and muscle gain is designed for beginners. txt) or view presentation slides online. 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