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Weekly Schedule Example 👇 Monday – Day 1 Wednesday – Day 2 Friday – Day 3 Key Tips (Important) Progressive Overload: Try to increase weight or reps every week Rest: 60–90 sec (hypertrophy), 2–3 min (heavy lifts) Form First: Don’t chase weight at the expense of technique Warm-Up: 5–10 mins + light sets before heavy lifts ...
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