5-Day Split

Exercise 1

Leg Press

Equipment: Full Gym, Machine

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Exercise 2

Seated Leg Curl

Equipment: Full Gym, Machine

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Exercise 3

Leg Extension

Equipment: Full Gym, Machine

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Exercise 4

Good Morning

Equipment: Barbell, Full Gym

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Exercise 5

Hack Squats Machine

Equipment: Full Gym, Machine

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Exercise 6

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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Exercise 7

Trap Bar Deadlift

Equipment: Barbell, Full Gym

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Exercise 8

Dumbbell Goblet Curtsey Lunge

Equipment: Dumbbells, Full Gym

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Exercise 9

Landmine Deadlift

Equipment: Barbell, Full Gym, Landmine

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Exercise 10

Step Up with Knee Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Hip Adduction Machine

Equipment: Full Gym, Machine

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Exercise 12

Hip Abduction Machine

Equipment: Full Gym, Machine

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Exercise 13

Incline Chest Fly Machine

Equipment: Full Gym, Machine

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Exercise 14

Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 15

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 16

High Cable Crossover

Equipment: Cable, Full Gym

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Exercise 17

Low Cable Crossover

Equipment: Cable, Full Gym

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Exercise 18

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 19

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 20

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 21

Cable Crossover

Equipment: Cable, Full Gym

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Exercise 22

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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Exercise 23

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 24

Machine Fly

Equipment: Full Gym, Machine

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Exercise 25

Assisted Chest Dip

Equipment: Full Gym, Machine

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Exercise 26

Inner Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 27

Decline Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 28

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Smith Machine Bench Press

Equipment: Full Gym, Machine

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Exercise 30

Lever Crossovers

Equipment: Full Gym, Machine

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Exercise 31

Svend Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 33

Band Standing Chest Press

Equipment: Cable, Resistance Band

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Exercise 34

Incline Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 35

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 36

One Arm Reverse Pushdown

Equipment: Cable, Full Gym

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Exercise 37

Push-down

Equipment: Cable, Full Gym

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Exercise 38

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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Exercise 39

Lever Triceps Dip

Equipment: Full Gym, Machine

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Exercise 40

Cable Rear Drive

Equipment: Cable, Full Gym

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Exercise 41

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 42

Lever Triceps Extension

Equipment: Full Gym, Machine

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Exercise 43

High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

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Exercise 44

Rope Pushdown

Equipment: Cable, Full Gym

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Exercise 45

Bent Over Kickback

Equipment: Dumbbells, Full Gym

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Exercise 46

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 47

Side One Arm Reverse Pushdown

Equipment: Cable, Full Gym

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Exercise 48

V-bar Pushdown

Equipment: Cable, Full Gym

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Exercise 49

Lever Front Pulldown

Equipment: Full Gym, Machine

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Exercise 50

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 51

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 52

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 53

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 54

Lever T-Bar Row

Equipment: Full Gym, Machine

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Exercise 55

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 56

Seated Row Machine

Equipment: Full Gym, Machine

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Exercise 57

Smith Machine Bent Over Row

Equipment: Full Gym, Machine

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Exercise 58

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 59

Assisted Pull-up

Equipment: Full Gym, Machine

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Exercise 60

Reverse Grip Machine Row

Equipment: Full Gym, Machine

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Exercise 61

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 62

T-Bar Row

Equipment: Barbell, Full Gym, Landmine

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Exercise 63

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 64

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 65

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 66

Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 67

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 68

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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Exercise 69

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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Exercise 70

Lever Preacher Curl

Equipment: Full Gym, Machine

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Exercise 71

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 72

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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Exercise 73

Prone Incline Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 74

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

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Exercise 75

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

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Exercise 76

Dumbbell Scott Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 77

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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Exercise 78

Cable Curl

Equipment: Cable, Full Gym

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Exercise 79

Z-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 80

Close Grip Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 81

Side Arm Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 82

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 83

Half Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 84

Bent Arm Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 85

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

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