10 Weeks Gaining

Exercise 1

Leg Press

Equipment: Full Gym, Machine

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3 Sets

10 Reps

2:00 Rest

Exercise 2

Leg Extension

Equipment: Full Gym, Machine

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Exercise 3

Leg Curl

Equipment: Full Gym, Machine

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Exercise 4

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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Exercise 5

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 6

Waiter Curl

Equipment: Dumbbells, Full Gym

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Exercise 7

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 8

Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 9

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 10

Flexor Incline Dumbbell Curls

Equipment: Dumbbells, Full Gym

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Exercise 11

Cable Kneeling Biceps Curl

Equipment: Cable, Full Gym

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Exercise 12

Barbell Drag Curl

Equipment: Barbell, Full Gym

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Exercise 13

Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 14

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 15

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 16

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 17

Chest Dips

Equipment: Full Gym, Machine

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Exercise 18

Push-up With Push-up Bars

Equipment: Full Gym

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Exercise 19

Decline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 20

Reverse Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Close Grip Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 22

One Arm Reverse Pushdown

Equipment: Cable, Full Gym

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Exercise 23

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

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Exercise 24

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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Exercise 25

Chair Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 27

Bench Dips on Floor

Equipment: Bench, Full Gym

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Exercise 28

Dumbbell Incline Two Arm Extension

Equipment: Dumbbells, Full Gym

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Exercise 29

Rope Pushdown

Equipment: Cable, Full Gym

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Exercise 30

Rear Drive With Resistance Band

Equipment: Full Gym, Resistance Band

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Exercise 31

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Leg Press

Leg Extension

Leg Curl

Dumbbell Goblet Squat

Dumbbell Curl

Waiter Curl

Concentration Curl

Barbell Curl

Seated Hammer Curl

Flexor Incline Dumbbell Curls

Cable Kneeling Biceps Curl

Barbell Drag Curl

Bench Press

Pec Deck Fly

Incline Barbell Bench Press

Dumbbell Bench Press

Chest Dips

Push-up With Push-up Bars

Decline Barbell Bench Press

Reverse Chest Stretch

Close Grip Bench Press

One Arm Reverse Pushdown

Triceps Dips

Cable Rope Overhead Triceps Extension

Chair Dips

Seated Dumbbell Triceps Extension

Bench Dips on Floor

Dumbbell Incline Two Arm Extension

Rope Pushdown

Rear Drive With Resistance Band

Dumbbell Kickback

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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