Sun Bro Viking Douche

Exercise 1

Squat

Equipment: Barbell, Full Gym

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Exercise 2

Squat

Equipment: Barbell, Full Gym

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2-3 Sets

10-12 Reps

60-180s Rest

Exercise 3

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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2-3 Sets

10-12 Reps

60-180s Rest

Exercise 4

Dumbbell Reverse Lunge

Equipment: Dumbbells, Full Gym

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Exercise 5

Weighted Seated Calf Raise

Equipment: Dumbbells, Full Gym

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Exercise 6

Glute Kickback Machine

Equipment: Full Gym, Machine

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Exercise 7

Barbell Glute Bridge

Equipment: Barbell, Full Gym

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Exercise 8

Leg Curl

Equipment: Full Gym, Machine

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Exercise 9

Bodyweight Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 11

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 12

Lever Chest Press

Equipment: Full Gym, Machine

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Exercise 13

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 14

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 15

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 16

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 17

Incline Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Incline Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 20

Lateral Raise Machine

Equipment: Full Gym, Machine

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Exercise 21

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 22

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 23

Triceps Extension Machine

Equipment: Full Gym, Machine

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Exercise 24

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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Exercise 25

Cable Tricep Kickback

Equipment: Cable, Full Gym

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Exercise 26

Bench Dips on Floor

Equipment: Bench, Full Gym

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Exercise 27

Kneeling Cable Crunch

Equipment: Cable, Full Gym

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Exercise 28

Hanging Knee Raises

Equipment: Full Gym

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Exercise 29

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 30

Russian Twist

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Captains Chair Leg Raise

Equipment: Full Gym, Machine

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Exercise 32

Plank

Equipment: Full Gym, NO EQUIPMENT

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Squat

Squat

Dumbbell Goblet Squat

Dumbbell Reverse Lunge

Weighted Seated Calf Raise

Glute Kickback Machine

Barbell Glute Bridge

Leg Curl

Bodyweight Squat

Incline Barbell Bench Press

Pec Deck Fly

Lever Chest Press

Lat Pulldown

Seated Cable Row

Rear Delt Fly Machine

Close Grip Lat-Pulldown

Incline Push-up

Incline Push-up

Arnold Press

Lateral Raise Machine

Dumbbell Curl

Seated Incline Dumbbell Curl

Triceps Extension Machine

Dumbbell Skull Crusher

Cable Tricep Kickback

Bench Dips on Floor

Kneeling Cable Crunch

Hanging Knee Raises

Seated Bench Leg Pull-in

Russian Twist

Captains Chair Leg Raise

Plank

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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