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Exercise 1

Dumbbell Push Press

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 2

Smith Machine Behind The Neck Press

Equipment: Full Gym, Machine

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3 Sets

8-10 Reps

1min Rest

Exercise 3

Barbell Thruster

Equipment: Barbell, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 4

Dumbbell Iron Cross

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 5

Kettlebell Windmill

Equipment: Full Gym, Kettlebell

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3 Sets

8-10 Reps

1min Rest

Exercise 6

Barbell Rear Delt Raise

Equipment: Barbell, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 7

Ez Bar Upright Row

Equipment: Barbell, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 8

Push Press

Equipment: Barbell, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 9

Face Pull

Equipment: Cable, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 10

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 11

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 12

Standing Close Grip Military Press

Equipment: Barbell

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3 Sets

8-10 Reps

1min Rest

Exercise 13

45 Degree Incline Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 14

One Arm Kettlebell Snatch

Equipment: Full Gym, Kettlebell

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3 Sets

8-10 Reps

1min Rest

Exercise 15

Barbell Thruster

Equipment: Barbell, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 16

Dumbbell Rear Delt Row

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 17

EZ Bar Underhand Press

Equipment: Barbell, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 18

Barbell Clean and Press

Equipment: Barbell, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 19

Waiter Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 20

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 21

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 22

Zottman Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 23

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 24

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 25

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 26

Dumbbell High Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 27

Z-Bar Curl

Equipment: Barbell, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 28

Barbell Drag Curl

Equipment: Barbell, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 29

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 30

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 31

Behind The Back Barbell Wrist Curl

Equipment: Barbell, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 32

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 33

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

1min Rest

Exercise 34

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

1min Rest

Dumbbell Push Press

Smith Machine Behind The Neck Press

Barbell Thruster

Dumbbell Iron Cross

Kettlebell Windmill

Barbell Rear Delt Raise

Ez Bar Upright Row

Push Press

Face Pull

Seated Rear Lateral Dumbbell Raise

Barbell Military Press (Overhead press)

Standing Close Grip Military Press

45 Degree Incline Dumbbell Row

One Arm Kettlebell Snatch

Barbell Thruster

Dumbbell Rear Delt Row

EZ Bar Underhand Press

Barbell Clean and Press

Waiter Curl

Dumbbell Curl

Hammer Curl

Zottman Curl

Dumbbell Reverse Curl

Reverse Grip EZ-Bar Curl

Cable Rope Hammer Curl

Dumbbell High Curl

Z-Bar Curl

Barbell Drag Curl

Dumbbell Seated Neutral Wrist Curl

Barbell Reverse Wrist Curl

Behind The Back Barbell Wrist Curl

Wrist Curl

Dumbbell Shrug

Dumbbell Raise

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The 300 Workout

5 Min Total Abs Workout

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