» Workout Routine Created By Hamza Selmani

Exercise 1

Squat

Equipment: Barbell, Full Gym

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Exercise 2

Leg Press

Equipment: Full Gym, Machine

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Exercise 3

Leg Press

Equipment: Full Gym, Machine

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Exercise 4

Leg Extension

Equipment: Full Gym, Machine

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Exercise 5

Seated Leg Curl

Equipment: Full Gym, Machine

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Exercise 6

Hack Machine One-Leg Calf Raise

Equipment: Full Gym, Machine

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Exercise 7

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 11

Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 12

Chest Dips

Equipment: Full Gym, Machine

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Exercise 13

Low Cable Crossover

Equipment: Cable, Full Gym

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Exercise 14

Rope Pushdown

Equipment: Cable, Full Gym

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Exercise 15

Push-down

Equipment: Cable, Full Gym

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Exercise 16

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 17

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 18

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 19

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 20

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 21

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 22

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 23

Reverse Grip Barbell Row

Equipment: Barbell, Full Gym

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Exercise 24

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 25

Deadlift

Equipment: Barbell, Full Gym

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Exercise 26

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 27

Face Pull

Equipment: Cable, Full Gym

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Exercise 28

Z-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 29

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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Squat

Leg Press

Leg Press

Leg Extension

Seated Leg Curl

Hack Machine One-Leg Calf Raise

Leg Raise

Crunches

Heel Touch

Incline Dumbbell Press

Bench Press

Chest Dips

Low Cable Crossover

Rope Pushdown

Push-down

Seated Dumbbell Triceps Extension

Dumbbell Shoulder Press

Dumbbell Lateral Raise

Cable Lateral Raise

Lat Pulldown

Reverse Lat-Pulldown

Barbell Bent Over Row

Reverse Grip Barbell Row

Dumbbell Row

Deadlift

Dumbbell Shrug

Face Pull

Z-Bar Curl

Close Grip Z-Bar Curl

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