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12-Week Beginner Workout Regimen Monday: Push Day (chest, shoulders, triceps) Tuesday: Pull (Back, rear delts, biceps) Wednesday: Legs (Quads, hamstrings, calves) Thursday: Rest. Friday: Push Day (chest, shoulders, triceps) Saturday: Pull Day (back, rear delts, biceps) Sunday: Legs (Quads, hamstrings, calves)
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