» Workout Routine Created By NAFI Abuba

Exercise 1

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

3 Reps

Exercise 2

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

3 Reps

Exercise 3

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 4

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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Exercise 5

Kettlebell Split Snatch

Equipment: Full Gym, Kettlebell

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Exercise 6

Kettlebell Windmill

Equipment: Full Gym, Kettlebell

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Exercise 7

Battle Rope

Equipment: Full Gym

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Exercise 8

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 9

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 10

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 11

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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Exercise 12

Kettlebell Renegade Row

Equipment: Full Gym, Kettlebell

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Exercise 13

Weighted Back Extension

Equipment: Full Gym, Machine

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Exercise 14

Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Smith Machine Good Morning

Equipment: Full Gym, Machine

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Exercise 16

Twisting Hyperextension

Equipment: Full Gym, Machine

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Exercise 17

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 18

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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Exercise 19

Asisted Triceps Dips

Equipment: Full Gym, Machine

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Exercise 20

Ab Coaster Machine

Equipment: Full Gym, Machine

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Exercise 21

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Kneeling Cable Crunch

Equipment: Cable, Full Gym

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Exercise 24

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Weighted Sit-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Stability Ball Knee Tuck

Equipment: Exercise Ball, Full Gym

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Exercise 27

Kettlebell Windmill

Equipment: Full Gym, Kettlebell

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Exercise 28

Exercise Ball Frog Crunch

Equipment: Exercise Ball, Full Gym

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Exercise 29

Abdominal Bracing

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Smith Machine Reverse Kickback

Equipment: Full Gym, Machine

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Exercise 31

Kettlebell Figure 8

Equipment: Full Gym, Kettlebell

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Exercise 32

Kettlebell Clean and Jerk

Equipment: Full Gym, Kettlebell

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Exercise 33

Burpees

Equipment: Full Gym, NO EQUIPMENT

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Dumbbell Shoulder Press

Dumbbell Lateral Raise

Cable Lateral Raise

Barbell Military Press (Overhead press)

Kettlebell Split Snatch

Kettlebell Windmill

Battle Rope

Dumbbell Bench Press

Incline Dumbbell Press

Barbell Bent Over Row

Dumbbell Bent Over Reverse Grip Row

Kettlebell Renegade Row

Weighted Back Extension

Hyperextension

Smith Machine Good Morning

Twisting Hyperextension

Double Arm Dumbbell Curl

One Arm Triceps Pushdown

Asisted Triceps Dips

Ab Coaster Machine

Cross Body Mountain Climber

Bicycle Crunch

Kneeling Cable Crunch

Heel Touch

Weighted Sit-ups

Stability Ball Knee Tuck

Kettlebell Windmill

Exercise Ball Frog Crunch

Abdominal Bracing

Smith Machine Reverse Kickback

Kettlebell Figure 8

Kettlebell Clean and Jerk

Burpees

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