Workout

Exercise 1

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

Exercise 2

Dumbbell Cossack Squat

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

Exercise 3

Smith Machine Squat

Equipment: Full Gym, Machine

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3 Sets

12 Reps

Exercise 4

Warrior 1 Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

Humble Warrior Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Zercher Carry

Equipment: Barbell, Full Gym

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Exercise 7

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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Exercise 8

Kettlebell Hang Clean

Equipment: Full Gym, Kettlebell

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Exercise 9

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 10

Dumbbell Power Clean

Equipment: Dumbbells, Full Gym

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Exercise 11

Dumbbell Devil Press

Equipment: Dumbbells, Full Gym

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Exercise 12

Overhead Squat

Equipment: Barbell, Full Gym

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Exercise 13

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Standing Cable Crunch

Equipment: Cable, Full Gym

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Exercise 15

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 16

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 17

Smith Machine Behind The Neck Press

Equipment: Full Gym, Machine

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Exercise 18

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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Exercise 19

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 20

45 Degree Incline Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 21

Standing Close Grip Military Press

Equipment: Barbell

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Exercise 22

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 23

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 24

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

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Exercise 25

Rowing Machine

Equipment: Full Gym, Machine

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Exercise 26

Dumbbell Chest Supported Lateral Raises

Equipment: Dumbbells, Full Gym

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Exercise 27

Dumbbell 6 Way Raise

Equipment: Dumbbells

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Exercise 28

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 29

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 30

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 31

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 32

Cable Front Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 33

Seated Behind Neck Press

Equipment: Barbell, Full Gym

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Exercise 34

Face Pull

Equipment: Cable, Full Gym

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Exercise 35

Half Kneeling High Cable Row Rope

Equipment: Cable, Full Gym

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Exercise 36

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

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Exercise 37

Dumbbell Iron Cross

Equipment: Dumbbells, Full Gym

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Exercise 38

Dumbbell Renegade Row

Equipment: Dumbbells, Full Gym

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Exercise 39

Modified Hindu Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 40

Barbell Thruster

Equipment: Barbell, Full Gym

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Exercise 41

Burpees

Equipment: Full Gym, NO EQUIPMENT

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Exercise 42

One Arm Dumbbell Snatch

Equipment: Dumbbells, Full Gym

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Exercise 43

Trap Bar Jump Squat

Equipment: Barbell, Full Gym

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Exercise 44

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 45

Push Press

Equipment: Barbell, Full Gym

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Exercise 46

Ski Ergometer

Equipment: Full Gym, Machine

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Exercise 47

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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