Shekar Plan

Exercise 1

Clean and Jerk

Equipment: Barbell, Full Gym

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Exercise 2

Dumbbell Walking Lunge

Equipment: Dumbbells, Full Gym

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Exercise 3

Dumbbell Push Press

Equipment: Dumbbells, Full Gym

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Exercise 4

Dumbbell Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 5

Dumbbell Sumo Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 6

Dumbbell Power Clean

Equipment: Dumbbells, Full Gym

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Exercise 7

Overhead Squat

Equipment: Barbell, Full Gym

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Exercise 8

Log Lift

Equipment: Full Gym

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Exercise 9

Barbell Snatch

Equipment: Barbell, Full Gym

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Exercise 10

Barbell Hang Clean

Equipment: Barbell, Full Gym

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Exercise 11

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 12

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 13

Push Press

Equipment: Barbell, Full Gym

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Exercise 14

Barbell Clean and Press

Equipment: Barbell, Full Gym

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Exercise 15

Kettlebell Swings

Equipment: Full Gym, Kettlebell

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Exercise 16

Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 17

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 18

Low Cable Crossover

Equipment: Cable, Full Gym

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Exercise 19

High Cable Crossover

Equipment: Cable, Full Gym

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Exercise 20

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 21

Cable Upper Chest Crossovers

Equipment: Cable, Full Gym

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Exercise 22

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 23

Cable Crossover

Equipment: Cable, Full Gym

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Exercise 24

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 25

One-Arm Cable Chest Press

Equipment: Cable, Full Gym

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Exercise 26

Machine Fly

Equipment: Full Gym, Machine

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Exercise 27

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 28

Inner Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 29

Standing Cable Crunch

Equipment: Cable, Full Gym

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Exercise 30

Kneeling Cable Crunch

Equipment: Cable, Full Gym

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Exercise 31

Dumbbell Side Bend

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Clean and Jerk

Dumbbell Walking Lunge

Dumbbell Push Press

Dumbbell Deadlift

Dumbbell Sumo Deadlift

Dumbbell Power Clean

Overhead Squat

Log Lift

Barbell Snatch

Barbell Hang Clean

Barbell Bent Over Row

Bent Over Dumbbell Row

Push Press

Barbell Clean and Press

Kettlebell Swings

Bench Press

Pec Deck Fly

Low Cable Crossover

High Cable Crossover

Incline Barbell Bench Press

Cable Upper Chest Crossovers

Dumbbell Fly

Cable Crossover

Dumbbell Bench Press

One-Arm Cable Chest Press

Machine Fly

Decline Dumbbell Press

Inner Chest Press Machine

Standing Cable Crunch

Kneeling Cable Crunch

Dumbbell Side Bend

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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