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Workout Scheme - 3 x 8 - 90 seconds rest - Antagonist training

1a) Deadlifts
1b) Front Squats

2a) Dumbbell Bench Press
2b) Db Rows

3a) Rear Delt Raises
3b) Seated Calve Raises

4a) Decline Situps
4b) Hanging Leg Raises

10 Minutes on the elliptical