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Adnan
Workout
Exercise 1
Bench Press
Equipment:
Barbell, Bench, Full Gym
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Exercise 2
Pec Deck Fly
Equipment:
Full Gym, Machine
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Exercise 3
Machine Fly
Equipment:
Full Gym, Machine
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Exercise 4
Smith Machine Hex Press
Equipment:
Full Gym, Machine
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Exercise 5
Kneeling Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 6
Back and Pec Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 7
Incline Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 8
Reverse Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 9
Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 10
Cable Lateral Raise
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 11
Lever Shoulder Press
Equipment:
Full Gym, Machine
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Exercise 12
Standing Close Grip Military Press
Equipment:
Barbell
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Exercise 13
Dumbbell 4 Way Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 14
Two Arm Cable Front Raise
Equipment:
Cable, Full Gym
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Exercise 15
Rear Delt Fly Machine
Equipment:
Full Gym, Machine
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Exercise 16
Lat Pulldown
Equipment:
Cable, Full Gym
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Exercise 17
Barbell Bent Over Row
Equipment:
Barbell, Full Gym
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Exercise 18
Cable Straight Arm Pulldown
Equipment:
Cable, Full Gym
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Exercise 19
Seated Row Machine
Equipment:
Full Gym, Machine
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Exercise 20
Across Chest Shoulder Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 21
Standing Reach Up Back rotation Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 22
Romanian Deadlift
Equipment:
Barbell, Full Gym
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Exercise 23
Sumo Deadlift
Equipment:
Barbell, Full Gym
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Exercise 24
Seated Hamstring Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 25
Kneeling Back Rotation
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 26
Cat Cow Pose
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 27
Superman
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 28
Arm Leg Raises
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 29
Barbell Curl
Equipment:
Barbell, Full Gym
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Exercise 30
EZ Bar Preacher Curl
Equipment:
Barbell, Full Gym
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Exercise 31
Zottman Curl
Equipment:
Dumbbells, Full Gym
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Exercise 32
Prone Incline Barbell Curl
Equipment:
Barbell, Full Gym
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Exercise 33
Seated Hammer Curl
Equipment:
Dumbbells, Full Gym
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Exercise 34
Cable Rope Hammer Curl
Equipment:
Cable, Full Gym
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Exercise 35
Push-down
Equipment:
Cable, Full Gym
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Exercise 36
Bench Dips
Equipment:
Bench, Full Gym, NO EQUIPMENT
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Exercise 37
Cable Rope Overhead Triceps Extension
Equipment:
Cable, Full Gym
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Exercise 38
Narrow Grip Wall Push-Up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 39
Shoulder Stretch Behind The Back
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 40
High Pulley Overhead Tricep Extension
Equipment:
Cable, Full Gym
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Exercise 41
Rope Pushdown
Equipment:
Cable, Full Gym
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Exercise 42
Barbell Reverse Wrist Curl
Equipment:
Barbell, Full Gym
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Exercise 43
Reverse Grip EZ-Bar Curl
Equipment:
Barbell, Full Gym
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Exercise 44
Behind The Back Barbell Wrist Curl
Equipment:
Barbell, Full Gym
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Exercise 45
Weighted Neutral Wrist Curl
Equipment:
Dumbbells, Full Gym
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Exercise 46
Seated Bench Leg Pull-in
Equipment:
Bench, Full Gym, NO EQUIPMENT
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Exercise 47
Crunches
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 48
Mountain Climber
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 49
Bicycle Crunch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 50
Lying Scissor Kick
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 51
Leg Raise
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 52
Dead Bug
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 53
Quarter Sit-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 54
Weighted Sit-ups
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 55
Floor Crunch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 56
Stability Ball Knee Tuck
Equipment:
Exercise Ball, Full Gym
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Exercise 57
Burpees
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 58
Barbell Rollout
Equipment:
Barbell, Full Gym
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Exercise 59
Leg Press
Equipment:
Full Gym, Machine
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Exercise 60
Deadlift
Equipment:
Barbell, Full Gym
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Exercise 61
Leg Curl
Equipment:
Full Gym, Machine
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Exercise 62
Seated Leg Curl
Equipment:
Full Gym, Machine
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Exercise 63
Romanian Deadlift
Equipment:
Barbell, Full Gym
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Exercise 64
Barbell Sumo Squat
Equipment:
Barbell, Full Gym
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Exercise 65
Good Morning
Equipment:
Barbell, Full Gym
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Exercise 66
Dumbbell Lunge
Equipment:
Dumbbells, Full Gym
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Exercise 67
Bodyweight Sumo Squat
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 68
Upavistha Konasana
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 69
Seated Hamstring Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 70
Kneeling Quad Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 71
Lying Hamstring Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 72
Thigh fly (Adductor Magnus Stretch)
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 73
Split Jump Squat
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 74
Seated Side Crunch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 75
Backward Jump
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 76
Jump Squats
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 77
Barbell Clean and Press
Equipment:
Barbell, Full Gym
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Exercise 78
Barbell Step-Up
Equipment:
Barbell, Full Gym
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Exercise 79
Lying Glute Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 80
Plank With Arm And Leg Lift
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 81
Weighted Front Plank
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 82
One Arm Kettlebell Snatch
Equipment:
Full Gym, Kettlebell
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Exercise 83
Front Plank With Arm And Leg Lift
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 84
Kneeling Hip Flexor Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 85
Leg Curl On Stability Ball
Equipment:
Exercise Ball, Full Gym
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Exercise 86
Single Leg Calf Raise
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 87
Donkey Calf Raise
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 88
Lunging Straight Leg Calf Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 89
Foot and Ankle Rotation
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 90
Cable Hip Adduction
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 91
Kettlebell Single Leg Deadlift
Equipment:
Full Gym, Kettlebell
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Exercise 92
Cable Donkey Kickback
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 93
Bridge Hip Abduction
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 94
Lying Glute Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 95
Kneeling Cable Pull Through
Equipment:
Cable, Full Gym
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Day 4
legs – Glutes
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Calculators
Body Mass Index (BMI)
Body Fat Index
Calories Burned
Daily Calorie Calculator
One Rep Max Calculator
Grip Strength Calculator
Exercises List
Neck
Trapezius
Shoulder
Chest
Back / Wing
Erector Spinae
Biceps
Triceps
Forearm
Abs / Core
Leg
Calf
Hips
Cardio
Full Body
Single Workouts
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Login / Register
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