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The "I Just Got Dumped" Workout

Suck it up, chief. This will make you feel better.

Maybe you liked her more than she liked you, or your lives were going in separate directions. Maybe you thought she was The One. Or maybe you just got in a fight because she wants to wear a skanky Halloween costume.

Regardless, binge-watching TV shows and eating junk food at home in an ongoing depressed stupor never seemed so appealing. But resist the urge – it’s time to exhibit some willpower. Do whatever you can do get the ball rolling on your recovery – stop following her on Instagram, defriend her on Facebook, get rid of silly sentimental items or photos. And definitely, do not, by any means, act like the two of you can immediately scale it back to friend status. You need to focus on moving on and what’s important in your life – friends, family, work. And, you know, man-stuff. And of course, using your pent-up frustration in your upcoming workouts is a must – something that will provide relief and release some much-needed endorphins throughout your body. Also, even though you’re probably not ready to play the field again, you’re an available man now. You’ll want to look and feel good by the time you get back out there.

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Complete 4 days per week (on, off, on-off). Add 2 sets to each exercise each week you still feel sorry for yourself.

1A. Dumbbell Chest Press x 8-10 reps
1B. Dumbbell Chest Flye x 12-15 reps

3 sets. 30 seconds rest

2A. Dumbbell Deadlift x 8-10 reps
2B. Pullups x failure

3 sets. 30 seconds rest

3A. Dumbbell Shoulder Press x 8-10 reps
3B. Dumbbell Lateral Raise x 12-15 reps

3 sets. 30 seconds rest

4A. Cable Curl x 8-10 reps
4B. Cable Tricep Pushdown x 8-10 reps

3 sets. 30 seconds rest

5. Hanging Leg Raise x failure

3 sets. 30 seconds rest.

6. Body-Weight Squats x 25 reps

4 sets. 30 seconds rest.


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