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Wed & Sat – Chest & Ab
Workout
Exercise 1
Lever Front Pulldown
Equipment:
Full Gym, Machine
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Exercise 2
Lying Chest Press Machine
Equipment:
Full Gym, Machine
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Exercise 3
Bench Press
Equipment:
Barbell, Bench, Full Gym
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Exercise 4
Lever Incline Chest Press
Equipment:
Full Gym, Machine
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Exercise 5
Dumbbell Fly
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 6
Dumbbell Bench Press
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 7
Incline Dumbbell Fly
Equipment:
Dumbbells, Full Gym
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Exercise 8
Incline Dumbbell Press
Equipment:
Dumbbells, Full Gym
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Exercise 9
Incline Chest Fly Machine
Equipment:
Full Gym, Machine
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Exercise 10
Pec Deck Fly
Equipment:
Full Gym, Machine
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Exercise 11
Machine Fly
Equipment:
Full Gym, Machine
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Exercise 12
Chest Dips
Equipment:
Full Gym, Machine
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Exercise 13
Inner Chest Press Machine
Equipment:
Full Gym, Machine
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Exercise 14
Decline Chest Press Machine
Equipment:
Full Gym, Machine
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Exercise 15
Incline Chest Press Machine
Equipment:
Full Gym, Machine
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Exercise 16
Low Cable Crossover
Equipment:
Cable, Full Gym
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Exercise 17
Cable Crossover
Equipment:
Cable, Full Gym
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Exercise 18
One-Arm Cable Chest Press
Equipment:
Cable, Full Gym
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Exercise 19
Assisted Chest Dip
Equipment:
Full Gym, Machine
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Exercise 20
Lying Cable Fly
Equipment:
Cable, Full Gym
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Exercise 21
Drop Push-Up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 22
Dumbbell Upward Fly
Equipment:
Dumbbells, Full Gym
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Exercise 23
Wide Grip Bench Press
Equipment:
Barbell, Full Gym
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Exercise 24
Wide-Grip Reverse Bench Press
Equipment:
Barbell, Full Gym
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Exercise 25
Smith Machine Incline Bench Press
Equipment:
Full Gym, Machine
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Exercise 26
Lever Incline Hammer Chest Press
Equipment:
Full Gym, Machine
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Exercise 27
Lever Crossovers
Equipment:
Full Gym, Machine
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Exercise 28
Lever Chest Press
Equipment:
Full Gym, Machine
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Exercise 29
Lever Decline Chest Press
Equipment:
Full Gym, Machine
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Exercise 30
Smith Machine Decline Bench Press
Equipment:
Full Gym, Machine
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Exercise 31
Close-Grip Dumbbell Press
Equipment:
Dumbbells, Full Gym
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Exercise 32
Kneeling Diamond Push-Up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 33
Dips Between Chairs
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 34
Push-up With Push-up Bars
Equipment:
Full Gym
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Exercise 35
Lever One-Arm Chest Press
Equipment:
Full Gym, Machine
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Exercise 36
Decline Barbell Bench Press
Equipment:
Barbell, Bench, Full Gym
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Exercise 37
Reverse Chest Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 38
Kneeling Landmine Press
Equipment:
Full Gym, Landmine
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Exercise 39
Seated Cable Chest Press
Equipment:
Cable, Full Gym
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Exercise 40
Band Alternate Incline Chest Press
Equipment:
Full Gym, Resistance Band
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Exercise 41
Close Grip Bench Press
Equipment:
Barbell, Bench, Full Gym
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Exercise 42
Diamond Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 43
Chest Press Machine
Equipment:
Full Gym, Machine
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Exercise 44
Barbell Floor Press
Equipment:
Barbell, Full Gym
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Exercise 45
Trx Chest Press
Equipment:
Full Gym, TRX Suspension
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Exercise 46
Trx Chest Fly
Equipment:
Full Gym, TRX Suspension
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Exercise 47
Archer Push-Up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 48
Incline Landmine Press
Equipment:
Full Gym, Landmine
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Exercise 49
Ab Wheel Rollout
Equipment:
Full Gym
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Tue & Fri – Shoulders & Trapezius
Day5
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Calculators
Body Mass Index (BMI)
Body Fat Index
Calories Burned
Daily Calorie Calculator
One Rep Max Calculator
Grip Strength Calculator
Exercises List
Neck
Trapezius
Shoulder
Chest
Back / Wing
Erector Spinae
Biceps
Triceps
Forearm
Abs / Core
Leg
Calf
Hips
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