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Workout
Exercise 1
Pull-Up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 2
Lat Pulldown
Equipment:
Cable, Full Gym
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Exercise 3
Rope Straight Arm Pulldown
Equipment:
Cable, Full Gym
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Exercise 4
Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 5
Bent Over Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 6
Standing Dumbbell Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 7
Crunches
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 8
Bicycle Crunch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 9
Alternate Lying Floor Leg Raise
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 10
Bicycle Twisting Crunch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 11
Plank
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 12
Side Plank
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 13
Concentration Curl
Equipment:
Dumbbells, Full Gym
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Exercise 14
Hammer Curl
Equipment:
Dumbbells, Full Gym
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Exercise 15
Dumbbell Curl
Equipment:
Dumbbells, Full Gym
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Exercise 16
Dumbbell Kickback
Equipment:
Dumbbells, Full Gym
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Exercise 17
Band Pushdown
Equipment:
Full Gym, Resistance Band
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Exercise 18
Dumbbell Seated Neutral Wrist Curl
Equipment:
Dumbbells, Full Gym
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Exercise 19
Barbell Seated Calf Raise
Equipment:
Barbell, Full Gym
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Exercise 20
Dumbbell Sumo Deadlift
Equipment:
Dumbbells, Full Gym
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Exercise 21
Dumbbell Sumo Squat
Equipment:
Dumbbells, Full Gym
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Exercise 22
Dumbbell Romanian Deadlift
Equipment:
Dumbbells, Full Gym
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Exercise 23
Dumbbell Romanian Deadlift
Equipment:
Dumbbells, Full Gym
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Exercise 24
Dumbbell Bulgarian Split Squat
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 25
Dumbbell Rear Lunge
Equipment:
Dumbbells, Full Gym
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Exercise 26
Lying Dumbbell Leg Curl
Equipment:
Dumbbells, Full Gym
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Exercise 27
Dumbbell Goblet Curtsey Lunge
Equipment:
Dumbbells, Full Gym
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Exercise 28
Dumbbell Cossack Squat
Equipment:
Dumbbells, Full Gym
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Exercise 29
Dumbbell Cossack Squat
Equipment:
Dumbbells, Full Gym
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Exercise 30
Cable Hip Adduction
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 31
Barbell Hip Thrusts
Equipment:
Barbell, Full Gym
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Exercise 32
Barbell Hip Thrusts
Equipment:
Barbell, Full Gym
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Exercise 33
Bent Over Kickback
Equipment:
Dumbbells, Full Gym
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Exercise 34
Incline Reverse Grip Dumbbell Row
Equipment:
Dumbbells, Full Gym
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Day 1
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Calculators
Body Mass Index (BMI)
Body Fat Index
Calories Burned
Daily Calorie Calculator
One Rep Max Calculator
Exercises List
Neck
Trapezius
Shoulder
Chest
Back / Wing
Erector Spinae
Biceps
Triceps
Forearm
Abs / Core
Leg
Calf
Hips
Cardio
Full Body
Single Workouts
Workout Plans
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