JC » Workout Routine Created By Jamie Cooper

Exercise 1

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 2

Cable Rear Delt Fly

Equipment: Cable, Full Gym, Resistance Band

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Exercise 3

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 4

Cable Upright Row

Equipment: Cable, Full Gym

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Exercise 5

Face Pull

Equipment: Cable, Full Gym

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Exercise 6

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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Exercise 7

Incline Dumbbell Reverse Fly

Equipment: Dumbbells, Full Gym

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Exercise 8

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 9

Smith Machine Shrug

Equipment: Full Gym, Machine

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Exercise 10

Lever Front Pulldown

Equipment: Full Gym, Machine

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Exercise 11

Good Morning

Equipment: Barbell, Full Gym

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Exercise 12

Weighted Back Extension

Equipment: Full Gym, Machine

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Exercise 13

Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Twisting Hyperextension

Equipment: Full Gym, Machine

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Exercise 15

Good Morning

Equipment: Barbell, Full Gym

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Exercise 16

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 17

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Lying Scissor Kick

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Dead Bug

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Kneeling Cable Crunch

Equipment: Cable, Full Gym

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Exercise 24

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Dumbbell Side Bend

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 26

Spider Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Bench Side Bend

Equipment: Full Gym, Machine

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Exercise 28

Bench Side Bend

Equipment: Full Gym, Machine

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Exercise 29

Weighted Sit-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Stability Ball Knee Tuck

Equipment: Exercise Ball, Full Gym

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Exercise 32

Side Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Standing Cable Twist

Equipment: Cable, Full Gym

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Exercise 34

Ab Wheel Rollout

Equipment: Full Gym

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Exercise 35

Ab Wheel Rollout

Equipment: Full Gym

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Exercise 36

Side Plank Oblique Crunch

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 37

Russian Twist

Equipment: Full Gym, NO EQUIPMENT

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Exercise 38

Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 39

Flutter Kick

Equipment: Full Gym, NO EQUIPMENT

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Exercise 40

Side Plank Knee to Elbow

Equipment: Full Gym, NO EQUIPMENT

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Exercise 41

Side Plank Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 42

Dumbbell Walking Lunge

Equipment: Dumbbells, Full Gym

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Exercise 43

Power Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 44

Bodyweight Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 45

Squat

Equipment: Barbell, Full Gym

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Exercise 46

Leg Press

Equipment: Full Gym, Machine

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Exercise 47

Leg Curl

Equipment: Full Gym, Machine

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Exercise 48

Leg Extension

Equipment: Full Gym, Machine

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Exercise 49

Romanian Deadlift

Equipment: Barbell, Full Gym

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Exercise 50

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

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Exercise 51

Hack Squats Machine

Equipment: Full Gym, Machine

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Exercise 52

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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Exercise 53

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 54

Side Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 55

Cable Hip Adduction

Equipment: Cable, Full Gym, Resistance Band

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Exercise 56

Curtsy Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Backward Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 58

Jumping jack

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

Single Leg Broad Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 60

Jump Squats

Equipment: Full Gym, NO EQUIPMENT

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Exercise 61

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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Exercise 62

Reverse Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 63

Long Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 64

Duck Walk

Equipment: Full Gym, NO EQUIPMENT

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Exercise 65

Kettlebell Thruster

Equipment: Full Gym, Kettlebell

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Exercise 66

Piriformis Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 67

Bodyweight Bulgarian Split Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 68

Hip Adduction Machine

Equipment: Full Gym, Machine

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Exercise 69

Hip Abduction Machine

Equipment: Full Gym, Machine

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Exercise 70

Hack Squats Machine

Equipment: Full Gym, Machine

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Exercise 71

Leg Press Calf Raise

Equipment: Full Gym, Machine

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Exercise 72

Standing Barbell Calf Raise

Equipment: Barbell, Full Gym

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Exercise 73

Barbell Hip Thrusts

Equipment: Barbell, Full Gym

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Exercise 74

Cable Donkey Kickback

Equipment: Cable, Full Gym, Resistance Band

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JC

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