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Day 4: Chest, Back, Abs Incline Dumbbell Press: 3 sets of 15, 12, 10 reps Lat Pulldowns: 3 sets of 15, 12, 12 reps Flat Dumbbell Flyes: 3 sets of 15, 12, 12 reps One-Arm Dumbbell Rows: 3 sets of 15, 12, 12, reps Incline Twisting Crunches (on ab board): 3 sets of 20 Leg Raises: 3 sets of 20 (Superset incline presses with lat pulldowns, flat dumbbell flyes with one-arm dumbbell rows, and Incline twisting crunches with leg raises.) Day 5 Legs, Lower Back, Abs Leg Press: 3 sets of 20 Calf Raises on Leg Press: 3 sets of 25 Leg Extensions: 3 sets of 1 Hyperexensions: 3 sets of 15 Crunches: 3 sets of 25 Day 6: Cardio Day 7: Rest These four weight workouts each week should take no longer than 30 minutes to complete

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These kits typically include various guides, drums, trays, and other components that can be easily swapped out to reconfigure the machine for different packet sizes or cigarette lengths