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Workout 1 Set #1 Set #2 Set #3
Weight Reps Weight Reps Weight Reps
Flat Chest Press
Overhead Press
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl
Concentration Curls
Workout 2 Set #1 Set #2 Set #3
Weight Reps Weight Reps Weight Reps
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise
Ab Crunch
Lying Trunk Rotation
Workout 3 Set #1 Set #2 Set #3
Weight Reps Weight Reps Weight Reps
Flat Chest Press Alternating
Overhead Press Alternating
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl Alternating
Concentration Curls
Workout 4 Set #1 Set #2 Set #3
Weight Reps Weight Reps Weight Reps
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise Unilateral
Reverse Crunch
Lying Trunk Rotation
SelectTech
®
6 Week Challenge
FREQUENCY: 3 Days a Week TIME: About 30 minutes
For a successful workout, focus on generating the muscular contraction required to create the motion of the weight
(demonstrated in your “The Secrets of the 4-Step Rep” DVD) not just lifting the weight.
# of Reps: 8-12 (30 to 40 second intervals between sets)