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Frequency: 3 non-consecutive days per week (for example, Tuesday, Thursday and either Saturday or Sunday) Do all of the following exercises on each workout.  Never workout  on consecutive days.

Exercises

Group 1

Bench Presses (for chest - pectorals, back of upper arm - triceps, shoulders - deltoids)
	If you prefer machines, here is the machine version.   I think the free weights are better - for developing agility, coordination and control in addition to strength, but some people prefer machines regardless.
Rowing (for back - lats, arm - biceps)

Click here to see the next exercises.