Month 1

Exercise 1

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 2

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 3

Incline Chest Fly Machine

Equipment: Full Gym, Machine

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4 Sets

14 Reps

1min Rest

Exercise 4

Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

10 Reps

1min Rest

Exercise 5

Lever Incline Chest Press

Equipment: Full Gym, Machine

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4 Sets

14 Reps

1min Rest

Exercise 6

Decline Chest Press Machine

Equipment: Full Gym, Machine

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4 Sets

14 Reps

1min Rest

Exercise 7

Lying Chest Press Machine

Equipment: Full Gym, Machine

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4 Sets

14 Reps

1min Rest

Exercise 8

Wall Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

2min Rest

Exercise 9

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

10 Reps

2min Rest

Exercise 10

Bodyweight Lunge

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

2min Rest

Exercise 11

Leg Press

Equipment: Full Gym, Machine

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4 Sets

14 Reps

2min Rest

Exercise 12

Leg Curl

Equipment: Full Gym, Machine

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4 Sets

14 Reps

2min Rest

Exercise 13

Romanian Deadlift

Equipment: Barbell, Full Gym

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3 Sets

10 Reps

1min Rest

Exercise 14

Hack Squats Machine

Equipment: Full Gym, Machine

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3 Sets

12 Reps

2min Rest

Exercise 15

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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4 Sets

14 Reps

2min Rest

Exercise 16

Cable Hip Adduction

Equipment: Cable, Full Gym, Resistance Band

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3 Sets

10 Reps

1min Rest

Exercise 17

Exercise Ball Wall Squat

Equipment: Exercise Ball, Full Gym

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3 Sets

10 Reps

2min Rest

Exercise 18

Hip Adduction Machine

Equipment: Full Gym, Machine

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10 Sets

3 Reps

2min Rest

Exercise 19

Ab Coaster Machine

Equipment: Full Gym, Machine

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2 Sets

20 Reps

Exercise 20

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

20 Reps

Exercise 21

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

20 Reps

Exercise 22

Captains Chair Leg Raise

Equipment: Full Gym, Machine

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2 Sets

20 Reps

Exercise 23

Floor Crunch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

20 Reps

Exercise 24

Stability Ball Knee Tuck

Equipment: Exercise Ball, Full Gym

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2 Sets

20 Reps

Exercise 25

Leg Scissors

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

20 Reps

Exercise 26

Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

14 Reps

1min Rest

Exercise 27

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

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4 Sets

14 Reps

1min Rest

Exercise 28

Lever Biceps Curl

Equipment: Full Gym, Machine

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4 Sets

14 Reps

1min Rest

Exercise 29

Lever Seated Calf Raise

Equipment: Full Gym, Machine

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3 Sets

20 Reps

2min Rest

Exercise 30

Cable Donkey Kickback

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

14 Reps

1min Rest

Exercise 31

Hip Thrust on The Leg Extension Machine

Equipment: Full Gym, Machine

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3 Sets

14 Reps

1min Rest

Exercise 32

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

14 Reps

1min Rest

Exercise 33

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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3 Sets

8 Reps

1min Rest

Exercise 34

Lever Shoulder Press

Equipment: Full Gym, Machine

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4 Sets

14 Reps

1min Rest

Exercise 35

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

14 Reps

1min Rest

Exercise 36

Leaning Single Arm Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Leaning Single Arm Dumbbell Lateral Raise

4 Sets

14 Reps

1min Rest

Exercise 37

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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4 Sets

14 Reps

1min Rest

Exercise 38

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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4 Sets

14 Reps

1min Rest

Exercise 39

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1min Rest

Exercise 40

Lateral Raise Machine

Equipment: Full Gym, Machine

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4 Sets

14 Reps

1min Rest

Exercise 41

Lever Shoulder Press (Hammer Grip)

Equipment: Full Gym, Machine

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4 Sets

14 Reps

1min Rest

Exercise 42

Barbell Upright Row

Equipment: Barbell, Full Gym

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3 Sets

15 Reps

1min Rest

Exercise 43

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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4 Sets

14 Reps

1min Rest

Exercise 44

Push-down

Equipment: Cable, Full Gym

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4 Sets

14 Reps

1min Rest

Exercise 45

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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4 Sets

14 Reps

1min Rest

Exercise 46

Lever Triceps Dip

Equipment: Full Gym, Machine

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4 Sets

14 Reps

1min Rest

Exercise 47

High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

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4 Sets

14 Reps

1min Rest

Exercise 48

Rope Pushdown

Equipment: Cable, Full Gym

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4 Sets

14 Reps

1min Rest

Exercise 49

Asisted Triceps Dips

Equipment: Full Gym, Machine

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3 Sets

10 Reps

1min Rest

Exercise 50

Rowing Machine

Equipment: Full Gym, Machine

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10min Reps

Exercise 51

Lat Pulldown

Equipment: Cable, Full Gym

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4 Sets

14 Reps

1min Rest

Exercise 52

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

2min Rest

Exercise 53

Dumbbell Row

Equipment: Dumbbells, Full Gym

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4 Sets

14 Reps

2min Rest

Exercise 54

Seated Row Machine

Equipment: Full Gym, Machine

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4 Sets

14 Reps

2min Rest

Exercise 55

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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4 Sets

14 Reps

2min Rest

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