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Whether it’s six-pack abs, gain muscle or weight loss, these workout plan is great for beginners men and women. No gym or equipment needed!

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THE SPRINTER'S BODY    Training Schedule:    You’ll sprint twice a week, and weight-train three days a week. You’ll perform a heavy maintenance session for legs once per week for the six-week cycle.        Monday: Upper body: Horizontal push/pull      Tuesday: Sprints      Wednesday: Rest      Thursday: Legs (alternate quad and ham dominant days)      Friday: Upper Body: Vertical push/pull      Saturday: Sprints      Sunday: Rest

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THE SPRINTER'S BODY Training Schedule: You’ll sprint twice a week, and weight-train three days a week. You’ll perform a heavy maintenance session for legs once per week for the six-week cycle.

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