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Day 1
Workout
Exercise 1
Standing Wide Knees Adductor Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 2
Elbow To Knee Twists
Equipment:
Full Gym, NO EQUIPMENT
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1
Sets
20
Reps
Exercise 3
Single Leg Calf Raise
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 4
Calves Stretch Static Position
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 5
Dumbbell Power Clean
Equipment:
Dumbbells, Full Gym
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Exercise 6
Medicine ball Overhead Slam
Equipment:
Exercise Ball, Full Gym
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Exercise 7
Dumbbell Romanian Deadlift
Equipment:
Dumbbells, Full Gym
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Exercise 8
Lying Weighted Neck Flexion
Equipment:
Dumbbells, Full Gym
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Exercise 9
Dumbbell Pull Through
Equipment:
Dumbbells, Full Gym
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Exercise 10
Lying Weighted Neck Extension
Equipment:
Dumbbells, Full Gym
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Exercise 11
Dumbbell Sumo Squat
Equipment:
Dumbbells, Full Gym
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Exercise 12
Seated Bench Leg Pull-in
Equipment:
Bench, Full Gym, NO EQUIPMENT
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Exercise 13
Dumbbell Forward Leaning Lunge
Equipment:
Dumbbells, Full Gym
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Exercise 14
Dumbbell Upright Row
Equipment:
Dumbbells, Full Gym
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Exercise 15
Dumbbell Reverse Lunge
Equipment:
Dumbbells, Full Gym
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Exercise 16
Dumbbell Raise
Equipment:
Dumbbells, Full Gym
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Exercise 17
Cable Upright Row
Equipment:
Cable, Full Gym
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Exercise 18
Dumbbell Incline Shrug
Equipment:
Dumbbells, Full Gym
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Exercise 19
Dumbbell Shrug
Equipment:
Dumbbells, Full Gym
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Exercise 20
Gittleson Shrug
Equipment:
Dumbbells, Full Gym
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Exercise 21
Bent Over Dumbbell Row
Equipment:
Dumbbells, Full Gym
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Exercise 22
Standing Hip Extension
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 23
Single Dumbbell Spider Hammer Curl
Equipment:
Dumbbells, Full Gym
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Exercise 24
Dumbbell Reverse Curl
Equipment:
Dumbbells, Full Gym
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Exercise 25
Dumbbell Finger Curl
Equipment:
Dumbbells, Full Gym
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Exercise 26
Dumbbell Lunge
Equipment:
Dumbbells, Full Gym
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Exercise 27
Side Lunge
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 28
Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 29
Dumbbell Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 30
45 Degree Incline Row
Equipment:
Dumbbells, Full Gym
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Exercise 31
Dumbbell 6 Way Raise
Equipment:
Dumbbells
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Exercise 32
Two Arm Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 33
Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 34
Bent Arm Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 35
Weight Plate Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 36
Dumbbell Scaption
Equipment:
Dumbbells, Full Gym
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Exercise 37
Dumbbell Cuban External Rotation
Equipment:
Dumbbells, Full Gym
View Details
Exercise 38
Incline Dumbbell Reverse Fly
Equipment:
Dumbbells, Full Gym
View Details
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Day 2
6pack
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Calculators
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Daily Calorie Calculator
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Neck
Trapezius
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Chest
Back / Wing
Erector Spinae
Biceps
Triceps
Forearm
Abs / Core
Leg
Calf
Hips
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