3x Week

Exercise 1

Squat

Equipment: Barbell, Full Gym

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5 Sets

5 Reps

Exercise 2

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

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Exercise 3

Pistol Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Dumbbell Lateral Step Up

Equipment: Dumbbells, Full Gym

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Exercise 5

Dumbbell Step-Up

Equipment: Bench, Dumbbells, Full Gym

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Exercise 6

Nordic Hamstring Curl

Equipment: Full Gym, Machine

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Exercise 7

Kettlebell Goblet Squat

Equipment: Full Gym, Kettlebell

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Exercise 8

Front Squat

Equipment: Barbell, Full Gym

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Exercise 9

Bodyweight Bulgarian Split Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Squat

Equipment: Barbell, Full Gym

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Exercise 11

Deadlift

Equipment: Barbell, Full Gym

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Exercise 12

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 13

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 14

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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Exercise 15

Seated Barbell Shoulder Press

Equipment: Barbell, Full Gym

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Exercise 16

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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Exercise 17

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 18

Incline Dumbbell Reverse Fly

Equipment: Dumbbells, Full Gym

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Exercise 19

Incline Dumbbell Y-Raise

Equipment: Dumbbells, Full Gym

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Exercise 20

Dumbbell Seated Bent Over Rear Delt Row

Equipment: Dumbbells, Full Gym

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Exercise 21

Kettlebell One-Arm Military Press

Equipment: Full Gym, Kettlebell

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Exercise 22

Dumbbell Lying Rear Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 23

Kettlebell Shoulder Press

Equipment: Full Gym, Kettlebell

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Exercise 24

Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 25

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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Exercise 26

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 27

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 28

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 29

Chest Dips

Equipment: Full Gym, Machine

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Exercise 30

Dumbbell Pullover On Stability Ball

Equipment: Dumbbells, Exercise Ball, Full Gym

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Exercise 31

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 32

Chin-Up

Equipment: Full Gym

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Exercise 33

Weighted Sit-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Floor Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 35

Hanging Knee Raises

Equipment: Full Gym

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Exercise 36

Toes to Bar

Equipment: Full Gym, NO EQUIPMENT

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Exercise 37

Weighted Hanging Knee Raises

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 38

L-Sit

Equipment: Full Gym, NO EQUIPMENT

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Exercise 39

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 40

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 41

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 42

Incline Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 43

Weighted Pull-up

Equipment: Full Gym, Machine

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Exercise 44

Close Grip Chin Up

Equipment: Full Gym, Machine

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Exercise 45

Kettlebell One-Arm Military Press

Equipment: Full Gym, Kettlebell

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Exercise 46

Riding Outdoor Bicycle

Equipment: Full Gym

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Exercise 47

Dumbbell Step-Up

Equipment: Bench, Dumbbells, Full Gym

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Exercise 48

Hand Gripper

Equipment: Full Gym, Machine

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Exercise 49

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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