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Workout
Exercise 1
Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 2
Dumbbell Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 3
Cable Lateral Raise
Equipment:
Cable, Full Gym, Resistance Band
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Exercise 4
45 Degree Incline Row
Equipment:
Dumbbells, Full Gym
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Exercise 5
Lever Shoulder Press
Equipment:
Full Gym, Machine
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Exercise 6
Barbell Military Press (Overhead press)
Equipment:
Barbell, Full Gym
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Exercise 7
Bike
Equipment:
Full Gym, Machine
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Exercise 8
Treadmill
Equipment:
Full Gym, Machine
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Exercise 9
Rowing Machine
Equipment:
Full Gym, Machine
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Exercise 10
Manual Treadmill
Equipment:
Full Gym, Machine
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Exercise 11
Dumbbell 4 Way Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 12
Dumbbell Shrug
Equipment:
Dumbbells, Full Gym
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Exercise 13
Dumbbell Incline Shrug
Equipment:
Dumbbells, Full Gym
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Exercise 14
Alternating Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 15
Rear Delt Fly Machine
Equipment:
Full Gym, Machine
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Exercise 16
Half Arnold Press
Equipment:
Dumbbells, Full Gym
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Exercise 17
Seated Rear Lateral Dumbbell Raise
Equipment:
Dumbbells, Full Gym
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Exercise 18
Arnold Press
Equipment:
Dumbbells, Full Gym
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Exercise 19
Half Kneeling High Cable Row Rope
Equipment:
Cable, Full Gym
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Exercise 20
Dumbbell Upright Row
Equipment:
Dumbbells, Full Gym
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Exercise 21
Dumbbell Raise
Equipment:
Dumbbells, Full Gym
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Exercise 22
Lat Pulldown
Equipment:
Cable, Full Gym
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Exercise 23
Seated Cable Row
Equipment:
Cable, Full Gym
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Exercise 24
Cable Straight Arm Pulldown
Equipment:
Cable, Full Gym
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Exercise 25
Push-up Toe Touch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 26
Lever T-Bar Row
Equipment:
Full Gym, Machine
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Exercise 27
Dumbbell Row
Equipment:
Dumbbells, Full Gym
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Exercise 28
Reverse Lat-Pulldown
Equipment:
Cable, Full Gym
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Exercise 29
Squat
Equipment:
Barbell, Full Gym
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Exercise 30
Leg Press
Equipment:
Full Gym, Machine
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Exercise 31
Deadlift
Equipment:
Barbell, Full Gym
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Exercise 32
Dumbbell Curl
Equipment:
Dumbbells, Full Gym
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Exercise 33
Leg Raise
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 34
Triceps Dips
Equipment:
Full Gym, Machine, NO EQUIPMENT
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Exercise 35
Hammer Curl
Equipment:
Dumbbells, Full Gym
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Exercise 36
Bench Press
Equipment:
Barbell, Bench, Full Gym
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Exercise 37
Pec Deck Fly
Equipment:
Full Gym, Machine
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Exercise 38
Dumbbell Pullover
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 39
Low Cable Crossover
Equipment:
Cable, Full Gym
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Exercise 40
Cable Upper Chest Crossovers
Equipment:
Cable, Full Gym
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Exercise 41
Incline Barbell Bench Press
Equipment:
Barbell, Bench, Full Gym
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Exercise 42
Dumbbell Fly
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 43
Dumbbell Bench Press
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 44
Dumbbell Bench Press
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 45
Incline Dumbbell Fly
Equipment:
Dumbbells, Full Gym
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Exercise 46
Incline Dumbbell Press
Equipment:
Dumbbells, Full Gym
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Exercise 47
Barbell Sumo Squat
Equipment:
Barbell, Full Gym
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Exercise 48
Dumbbell Seated Front and Back Tate Press
Equipment:
Dumbbells, Full Gym
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Exercise 49
Weighted Back Extension
Equipment:
Full Gym, Machine
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Exercise 50
Alternate Lying Floor Leg Raise
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 51
Dumbbell Side Bend
Equipment:
Dumbbells, Full Gym, NO EQUIPMENT
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Exercise 52
Captains Chair Leg Raise
Equipment:
Full Gym, Machine
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Exercise 53
Lateral Raise Machine
Equipment:
Full Gym, Machine
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Exercise 54
Scott Press
Equipment:
Dumbbells, Full Gym
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Exercise 55
Weighted Round Arm
Equipment:
Dumbbells, Full Gym
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Exercise 56
Landmine Squat to Press
Equipment:
Full Gym, Landmine
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Exercise 57
Dumbbell W Press
Equipment:
Dumbbells, Full Gym
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Exercise 58
Dumbbell Cuban Press
Equipment:
Dumbbells, Full Gym
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Exercise 59
Cable Internal Shoulder Rotation
Equipment:
Cable, Full Gym
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Exercise 60
Hanging Knee Raises
Equipment:
Full Gym
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Exercise 61
Hanging Windshield Wiper
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 62
Zottman Curl
Equipment:
Dumbbells, Full Gym
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Exercise 63
Seated Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
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Exercise 64
Seated Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
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Exercise 65
Dumbbell 4 Way Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 66
Squat
Equipment:
Barbell, Full Gym
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Exercise 67
Leg Press
Equipment:
Full Gym, Machine
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Exercise 68
Triceps Dips
Equipment:
Full Gym, Machine, NO EQUIPMENT
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Exercise 69
Pec Deck Fly
Equipment:
Full Gym, Machine
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Exercise 70
Dumbbell Pullover
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 71
Weighted Back Extension
Equipment:
Full Gym, Machine
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Exercise 72
Decline Sit-up
Equipment:
Bench, Full Gym
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Exercise 73
Heel Touch
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
Incline Leg Hip Raise
Equipment:
Bench, Full Gym, NO EQUIPMENT
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Exercise 76
Dumbbell Side Bend
Equipment:
Dumbbells, Full Gym, NO EQUIPMENT
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Exercise 77
Spider Plank
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 78
Captains Chair Leg Raise
Equipment:
Full Gym, Machine
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Exercise 79
Reverse Plank
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 80
Stability Ball Knee Tuck
Equipment:
Exercise Ball, Full Gym
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Exercise 81
Hanging Knee Raises
Equipment:
Full Gym
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Exercise 82
Plank With Arm And Leg Lift
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 83
Twisting Hyperextension
Equipment:
Full Gym, Machine
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Exercise 84
Standing Cable Low-To-High Twist
Equipment:
Cable, Full Gym
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Exercise 85
Standing Cable Low-To-High Twist
Equipment:
Cable, Full Gym
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Exercise 86
Bhujangasana | Cobra Abdominal Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 87
Seated Flutter Kick
Equipment:
Bench, Full Gym
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Exercise 88
Push-up Toe Touch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 89
Cross Body Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 90
Weighted Back Extension
Equipment:
Full Gym, Machine
View Details
Exercise 91
Twisting Hyperextension
Equipment:
Full Gym, Machine
View Details
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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
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