Lever Front Pulldown

Exercise 1

Equipment: Full Gym, Machine

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3 Sets

8-12 Reps

30-90 Rest

Exercise 2

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

30-90 Rest

Exercise 3

Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 4

Seated Cable Row

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 5

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 6

Lever T-Bar Row

Equipment: Full Gym, Machine

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3 Sets

8-12 Reps

30-90 Rest

Exercise 7

Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 8

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 9

Deadlift

Equipment: Barbell, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 10

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 11

Half Kneeling Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 12

Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 13

Pec Deck Fly

Equipment: Full Gym, Machine

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3 Sets

8-12 Reps

30-90 Rest

Exercise 14

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 15

High Cable Crossover

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 16

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 17

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 18

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 19

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 20

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 21

Machine Fly

Equipment: Full Gym, Machine

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3 Sets

8-12 Reps

30-90 Rest

Exercise 22

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 23

Decline Chest Press Machine

Equipment: Full Gym, Machine

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3 Sets

8-12 Reps

30-90 Rest

Exercise 24

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 25

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 26

Barbell Curl

Equipment: Barbell, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 27

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 28

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 29

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 30

Lever Preacher Curl

Equipment: Full Gym, Machine

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3 Sets

8-12 Reps

30-90 Rest

Exercise 31

Zottman Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 32

Dumbbell High Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 33

Wrist Roller

Equipment: Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 34

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 35

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 36

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 37

Behind The Back Barbell Wrist Curl

Equipment: Barbell, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 38

Weighted Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 39

Calf Raise

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 40

Barbell Seated Calf Raise

Equipment: Barbell, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 41

Leg Press Calf Raise

Equipment: Full Gym, Machine

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3 Sets

8-12 Reps

30-90 Rest

Exercise 42

Lever Seated Calf Raise

Equipment: Full Gym, Machine

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3 Sets

8-12 Reps

30-90 Rest

Exercise 43

Standing Barbell Calf Raise

Equipment: Barbell, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 44

Standing Dorsiflexion

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

30-90 Rest

Exercise 45

Single Calf Raise on Leg Press Machine

Equipment: Full Gym, Machine

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3 Sets

8-12 Reps

30-90 Rest

Exercise 46

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 47

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 48

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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3 Sets

8-12 Reps

30-90 Rest

Exercise 49

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 50

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 51

Seated Barbell Shoulder Press

Equipment: Barbell, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 52

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 53

Dumbbell Chest Supported Lateral Raises

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 54

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 55

Two Arm Cable Front Raise

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 56

Two Arm Cable Front Raise

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 57

Two Arm Cable Front Raise

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 58

Two Arm Cable Front Raise

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 59

Leaning Single Arm Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Leaning Single Arm Dumbbell Lateral Raise

3 Sets

8-12 Reps

30-90 Rest

Exercise 60

Arnold Press

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 61

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 62

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 63

Cable Shrug

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 64

Behind The Back Barbell Shrug

Equipment: Barbell, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 65

Lever Shrug

Equipment: Full Gym, Machine

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3 Sets

8-12 Reps

30-90 Rest

Exercise 66

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 67

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 68

Push-down

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 69

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 70

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 71

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Seated One-Arm Dumbbell Triceps Extension

3 Sets

8-12 Reps

30-90 Rest

Exercise 72

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 73

Dumbbell Incline Two Arm Extension

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 74

Rope Pushdown

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 75

High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 76

Reverse Grip Pushdown

Equipment: Cable, Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 77

Walking

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

30-90 Rest

Exercise 78

Riding Outdoor Bicycle

Equipment: Full Gym

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3 Sets

8-12 Reps

30-90 Rest

Exercise 79

Briskly Walking

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

30-90 Rest

Exercise 80

Jump Rope

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

30-90 Rest

Exercise 81

Bike

Equipment: Full Gym, Machine

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3 Sets

8-12 Reps

30-90 Rest

Exercise 82

Push-up Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

30-90 Rest

Exercise 83

Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

30-90 Rest

Exercise 84

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

30-90 Rest

Exercise 85

Power Skips

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

30-90 Rest

Exercise 86

Plyo Jacks

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

30-90 Rest

Exercise 87

Split Jacks

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

30-90 Rest

Exercise 88

Fast Feet Run

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

30-90 Rest

Exercise 89

Zig Zag Hops Plyometric

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

30-90 Rest

Exercise 90

Backward Jump

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

30-90 Rest

Exercise 91

Jumping jack

Equipment: Full Gym, NO EQUIPMENT

View Details

3 Sets

8-12 Reps

30-90 Rest

Lever front pulldown

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