First Month

Exercise 1

Bike

Equipment: Full Gym, Machine

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1 Sets

10 min Reps

1 min Rest

Exercise 2

Treadmill

Equipment: Full Gym, Machine

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1 Sets

10 min Reps

1 min Rest

Exercise 3

Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 4

Machine Fly

Equipment: Full Gym, Machine

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3 Sets

12 Reps

1min Rest

Exercise 5

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 6

Decline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 7

Push-Up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

1min Rest

Exercise 8

Push-down

Equipment: Cable, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 9

Lever Triceps Dip

Equipment: Full Gym, Machine

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3 Sets

12 Reps

1 min Rest

Exercise 10

Dumbbell Incline Two Arm Extension

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 11

Bike

Equipment: Full Gym, Machine

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1 Sets

10 min Reps

1 min Rest

Exercise 12

Treadmill

Equipment: Full Gym, Machine

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1 Sets

10 min Reps

1 min Rest

Bike

Treadmill

Bench Press

Machine Fly

Incline Barbell Bench Press

Decline Barbell Bench Press

Push-Up

Push-down

Lever Triceps Dip

Dumbbell Incline Two Arm Extension

Bike

Treadmill

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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