3 Day Wizardry Programme

Exercise 1

Leg Press

Equipment: Full Gym, Machine

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5 Sets

5 Reps

3 mins Rest

Exercise 2

Leg Extension

Equipment: Full Gym, Machine

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5 Sets

5 Reps

3 mins Rest

Exercise 3

Leg Curl

Equipment: Full Gym, Machine

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5 Sets

5 Reps

3 mins Rest

Exercise 4

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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5 Sets

5 Reps

3 mins Rest

Exercise 5

Barbell Seated Calf Raise

Equipment: Barbell, Full Gym

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5 Sets

5 Reps

3 mins Rest

Exercise 6

Bench Press

Equipment: Barbell, Bench, Full Gym

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5 Sets

5 Reps

3 mins Rest

Exercise 7

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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5 Sets

5 Reps

3 mins Rest

Exercise 8

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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5 Sets

5 Reps

3 mins Rest

Exercise 9

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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5 Sets

5 Reps

3 mins Rest

Exercise 10

Full Range Of Motion Lat Pulldown

Equipment: Cable, Full Gym

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5 Sets

5 Reps

3 mins Rest

Exercise 11

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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5 Sets

5 Reps

3 mins Rest

Exercise 12

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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5 Sets

5 Reps

3 mins Rest

Exercise 13

Cable Tricep Kickback

Equipment: Cable, Full Gym

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5 Sets

5 Reps

3 mins Rest

Exercise 14

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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5 Sets

5 Reps

3 mins Rest

Exercise 15

Lying Scissor Kick

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

15 secs Reps

3 mins Rest

Exercise 16

Lying Scissor Kick

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

15 secs Reps

3 mins Rest

Exercise 17

Spider Plank

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

15 secs Reps

3 mins Rest

Exercise 18

Bench Side Bend

Equipment: Full Gym, Machine

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3 Sets

10 Reps

3 mins Rest

Exercise 19

Captains Chair Leg Raise

Equipment: Full Gym, Machine

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5 Sets

5 Reps

3 mins Rest

Leg Press

Leg Extension

Leg Curl

Dumbbell Lunge

Barbell Seated Calf Raise

Bench Press

Incline Dumbbell Press

Cable Lateral Raise

Dumbbell Shoulder Press

Full Range Of Motion Lat Pulldown

Double Arm Dumbbell Curl

Seated Hammer Curl

Cable Tricep Kickback

Cable Rope Overhead Triceps Extension

Lying Scissor Kick

Lying Scissor Kick

Spider Plank

Bench Side Bend

Captains Chair Leg Raise

Related Workouts

5 Min Total Abs Workout

Bodyweight Strength Workout

Beginner Leg Workout

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