Only Juan Workout

Exercise 1

Walking

Equipment: Full Gym, NO EQUIPMENT

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Monday Reps

Exercise 2

Bench Press

Equipment: Barbell, Bench, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 3

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 4

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

45s Rest

Exercise 5

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

45s Rest

Exercise 6

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 7

Cable Crossover

Equipment: Cable, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 8

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 9

Walking

Equipment: Full Gym, NO EQUIPMENT

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Tuesday Reps

Exercise 10

Close Grip Cable Row

Equipment: Cable, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 11

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 12

Lat Pulldown

Equipment: Cable, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 13

Cable Curl

Equipment: Cable, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 14

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 15

Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 16

Dumbbell Row

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 17

Walking

Equipment: Full Gym, NO EQUIPMENT

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Wednesday Reps

Exercise 18

Squat

Equipment: Barbell, Full Gym

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5 Sets

8 Reps

50s Rest

Exercise 19

Deadlift

Equipment: Barbell, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 20

Leg Press

Equipment: Full Gym, Machine

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4 Sets

10 Reps

45s Rest

Exercise 21

Seated Leg Curl

Equipment: Full Gym, Machine

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4 Sets

10 Reps

45s Rest

Exercise 22

Leg Extension

Equipment: Full Gym, Machine

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4 Sets

10 Reps

45s Rest

Exercise 23

Calf Raise

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 24

Walking

Equipment: Full Gym, NO EQUIPMENT

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Thursday Reps

Exercise 25

Smith Machine Incline Bench Press

Equipment: Full Gym, Machine

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4 Sets

8 Reps

45s Rest

Exercise 26

Rope Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

45s Rest

Exercise 27

Pec Deck Fly

Equipment: Full Gym, Machine

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4 Sets

15 Reps

45s Rest

Exercise 28

Lever Incline Hammer Chest Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

45s Rest

Exercise 29

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 30

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Seated One-Arm Dumbbell Triceps Extension

4 Sets

12 Reps

45s Rest

Exercise 31

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

45s Rest

Exercise 32

Walking

Equipment: Full Gym, NO EQUIPMENT

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Friday Reps

Exercise 33

Lever Front Pulldown

Equipment: Full Gym, Machine

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4 Sets

12 Reps

45s Rest

Exercise 34

Lever Shoulder Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

45s Rest

Exercise 35

Seated Row Machine

Equipment: Full Gym, Machine

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4 Sets

12 Reps

45s Rest

Exercise 36

Arnold Press

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 37

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

45s Rest

Exercise 38

One Arm Cable Row

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

10 Reps

45s Rest

Exercise 39

Walking

Equipment: Full Gym, NO EQUIPMENT

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Saturday Reps

Rest Rest

Exercise 40

Walking

Equipment: Full Gym, NO EQUIPMENT

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Sunday Reps

Rest Rest

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