OFF WEEK

Exercise 1

Lever Front Pulldown

Equipment: Full Gym, Machine

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Exercise 2

Cable Rear Pulldown

Equipment: Cable

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Exercise 3

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 4

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Exercise 5

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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Exercise 6

Face Pull

Equipment: Cable, Full Gym

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Exercise 7

Seated Leg Curl

Equipment: Full Gym, Machine

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Exercise 8

Leg Extension

Equipment: Full Gym, Machine

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Exercise 9

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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Exercise 10

Seated Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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Exercise 12

Push-down

Equipment: Cable, Full Gym

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Exercise 13

Dumbbell Seated Front and Back Tate Press

Equipment: Dumbbells, Full Gym

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Dumbbell Seated Front and Back Tate Press

Exercise 14

Dumbbell Incline Two-Arm Extension

Equipment: Dumbbells, Full Gym

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Exercise 15

Dumbbell Rear Lunge

Equipment: Dumbbells, Full Gym

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Exercise 16

Cable Hip Adduction

Equipment: Cable, Full Gym, Resistance Band

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Exercise 17

Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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Lever Front Pulldown

Cable Rear Pulldown

Reverse Lat-Pulldown

45 Degree Incline Row

Face Pull

Seated Leg Curl

Leg Extension

Dumbbell Lunge

Seated Hamstring Stretch

Dumbbell Goblet Squat

Push-down

Dumbbell Seated Front and Back Tate Press

Dumbbell Incline Two-Arm Extension

Dumbbell Rear Lunge

Cable Hip Adduction

Bridge Hip Abduction

Incline Dumbbell Fly

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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