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Thank you for the direction. I'm sure you guys have heard this question before, sorry. Im also new to this forum thing.

Could someone recommend a sample program to me? I have no injurys, so any exercise is ok. I would like to have one compounding exercise and one specfic exercise for each area (chest, back, tri, bi, shoulders, legs, abs). I have an hour mon-fri to work out so I think split-body would be better? I...