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Finally tried to put a plan together

Yuk. Just awful.
Try one if the beginners programs for a few months.
Check the stickies.

Sent from Pluto Space Station
 
I can only presume you want a BB program with what you have written, so you must have posted in the wrong section....?

If you do want to train for strength, and have only been training for a few months, as mentioned above, read the stickies, the PTC Beginner program is a good place to start
 
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