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Front day
Workout
Exercise 1
Full Crunch Machine
Equipment:
Full Gym, Machine
View Details
3
Sets
15
Reps
60
Rest
Exercise 2
One Arm Triceps Pushdown
Equipment:
Cable, Full Gym
View Details
3
Sets
15
Reps
Exercise 3
Lever Triceps Extension
Equipment:
Full Gym, Machine
View Details
3
Sets
15
Reps
Exercise 4
Cable Pulldown Biceps Curl
Equipment:
Cable, Full Gym
View Details
3
Sets
15
Reps
Exercise 5
Pec Deck Fly
Equipment:
Full Gym, Machine
View Details
3
Sets
15
Reps
Exercise 6
Lever Chest Press
Equipment:
Full Gym, Machine
View Details
3
Sets
15
Reps
Exercise 7
Incline Chest Press Machine
Equipment:
Full Gym, Machine
View Details
3
Sets
15
Reps
Exercise 8
One Arm Triceps Pushdown
Equipment:
Cable, Full Gym
View Details
3
Sets
15
Reps
1
Rest
Exercise 9
Seated Bench Leg Pull-in
Equipment:
Bench, Full Gym, NO EQUIPMENT
View Details
Exercise 10
Lever Shoulder Press
Equipment:
Full Gym, Machine
View Details
Exercise 11
Cable Straight Arm Pulldown
Equipment:
Cable, Full Gym
View Details
Exercise 12
Decline Sit-up
Equipment:
Bench, Full Gym
View Details
Exercise 13
Lever Triceps Dip
Equipment:
Full Gym, Machine
View Details
Exercise 14
Pec Deck Fly
Equipment:
Full Gym, Machine
View Details
Exercise 15
Dumbbell Bench Press
Equipment:
Bench, Dumbbells, Full Gym
View Details
Exercise 16
Decline Dumbbell Press
Equipment:
Bench, Dumbbells, Full Gym
View Details
Exercise 17
Lever Incline Chest Press
Equipment:
Full Gym, Machine
View Details
Exercise 18
Captains Chair Leg Raise
Equipment:
Full Gym, Machine
View Details
Exercise 19
Decline Dumbbell Fly
Equipment:
Dumbbells, Full Gym
View Details
Exercise 20
Decline Chest Press Machine
Equipment:
Full Gym, Machine
View Details
Exercise 21
Lever Chest Press
Equipment:
Full Gym, Machine
View Details
Exercise 22
Lever Shoulder Press (Hammer Grip)
Equipment:
Full Gym, Machine
View Details
Exercise 23
Lever Pullover
Equipment:
Full Gym, Machine
View Details
Exercise 24
Incline Chest Press Machine
Equipment:
Full Gym, Machine
View Details
Exercise 25
Hammer Press
Equipment:
Bench, Dumbbells, Full Gym
View Details
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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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