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The
Montgomery County Bulls
PO Box 7811
The Woodlands, TX 77384
281-576-8734 |
Web Manager: Joey Saavedra
Office: 281-576-8734
Update:May 10, 2007 07:40 AM
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Red = Monday, Wednesday, Friday |
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Blue = Tuesday, Thursday |
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Name: |
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Test Week |
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Date: |
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Exercise |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 5 |
Week 6 |
Week 7 |
Week 8 |
Week 9 |
Week 10 |
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Bench |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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8 |
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8 |
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8 |
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8 |
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8 |
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8 |
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8 |
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8 |
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MAX Goal XXX lbs |
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10 |
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8 |
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8 |
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6 |
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6 |
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6 |
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6 |
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6 |
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5 |
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55% |
10 |
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8 |
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8 |
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6 |
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6 |
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6 |
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5 |
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5 |
85% |
3 |
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58% |
8 |
60% |
8 |
65% |
6 |
68% |
6 |
72% |
6 |
75% |
5 |
80% |
5 |
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Incline Bench |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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8 |
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8 |
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8 |
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8 |
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8 |
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8 |
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8 |
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8 |
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MAX Goal XXX lbs |
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10 |
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8 |
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8 |
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6 |
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6 |
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6 |
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6 |
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6 |
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5 |
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55% |
10 |
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8 |
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8 |
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6 |
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6 |
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6 |
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5 |
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5 |
85% |
3 |
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58% |
8 |
60% |
8 |
65% |
6 |
68% |
6 |
72% |
6 |
75% |
5 |
80% |
5 |
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Neck Resistance |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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8 |
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8 |
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10 |
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10 |
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10 |
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8 |
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8 |
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8 |
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6 |
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6 |
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Sit-up Cruch |
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30 |
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30 |
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30 |
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35 |
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35 |
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35 |
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40 |
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40 |
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30 |
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30 |
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30 |
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35 |
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35 |
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35 |
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40 |
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40 |
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Back Squat |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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8 |
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8 |
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8 |
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8 |
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8 |
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8 |
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8 |
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8 |
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MAX Goal XXX lbs |
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10 |
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8 |
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8 |
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6 |
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6 |
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6 |
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6 |
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6 |
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5 |
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55% |
10 |
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8 |
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8 |
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6 |
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6 |
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6 |
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5 |
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5 |
85% |
3 |
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58% |
8 |
60% |
8 |
65% |
6 |
68% |
6 |
72% |
6 |
75% |
5 |
80% |
5 |
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Power Clean |
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8 |
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8 |
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8 |
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8 |
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8 |
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5 |
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5 |
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5 |
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5 |
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5 |
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5 |
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5 |
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5 |
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5 |
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5 |
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5 |
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5 |
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5 |
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MAX Goal XXX lbs |
60% |
5 |
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5 |
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5 |
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4 |
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4 |
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4 |
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4 |
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3 |
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3 |
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65% |
5 |
68% |
5 |
72% |
4 |
75% |
4 |
80% |
3 |
82% |
3 |
85% |
3 |
90% |
2 |
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Walking Lunge |
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6 |
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6 |
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6 |
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5 |
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5 |
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5 |
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4 |
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4 |
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6 |
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6 |
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6 |
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5 |
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5 |
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5 |
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4 |
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4 |
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6 |
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6 |
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6 |
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5 |
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5 |
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5 |
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4 |
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4 |
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Leg Curls |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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8 |
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8 |
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8 |
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8 |
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8 |
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|
10 |
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10 |
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10 |
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8 |
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8 |
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8 |
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6 |
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6 |
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Back Raises |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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10 |
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|
10 |
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10 |
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10 |
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8 |
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8 |
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8 |
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8 |
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8 |
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|
10 |
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10 |
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10 |
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8 |
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8 |
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8 |
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6 |
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6 |
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Additional Exercises |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 5 |
Week 6 |
Week 7 |
Week 8 |
Week 9 |
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Click Here to download
and print, this work out, have fun.
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Copyright (c) 2004, Montgomery County Bulls inc. All rights reserved.
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