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Wed & Sat – Chest & Ab
Workout
Exercise 1
Lever Incline Chest Press
Equipment:
Full Gym, Machine
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Exercise 2
Incline Chest Press Machine
Equipment:
Full Gym, Machine
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Exercise 3
Lever Front Pulldown
Equipment:
Full Gym, Machine
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Exercise 4
Decline Chest Press Machine
Equipment:
Full Gym, Machine
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Exercise 5
Dumbbell Upward Fly
Equipment:
Dumbbells, Full Gym
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Exercise 6
Lever Incline Hammer Chest Press
Equipment:
Full Gym, Machine
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Exercise 7
Lever Chest Press
Equipment:
Full Gym, Machine
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Exercise 8
Close-Grip Dumbbell Press
Equipment:
Dumbbells, Full Gym
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Exercise 9
Seated Cable Chest Press
Equipment:
Cable, Full Gym
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Exercise 10
Dumbbell Fly
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 11
Lying Chest Press Machine
Equipment:
Full Gym, Machine
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Exercise 12
Bench Press
Equipment:
Barbell, Bench, Full Gym
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Exercise 13
Dumbbell Bench Press
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 14
Incline Dumbbell Fly
Equipment:
Dumbbells, Full Gym
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Exercise 15
Incline Dumbbell Press
Equipment:
Dumbbells, Full Gym
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Exercise 16
Incline Chest Fly Machine
Equipment:
Full Gym, Machine
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Exercise 17
Pec Deck Fly
Equipment:
Full Gym, Machine
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Exercise 18
Machine Fly
Equipment:
Full Gym, Machine
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Exercise 19
Inner Chest Press Machine
Equipment:
Full Gym, Machine
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Exercise 20
Low Cable Crossover
Equipment:
Cable, Full Gym
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Exercise 21
One-Arm Cable Chest Press
Equipment:
Cable, Full Gym
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Exercise 22
Cable Crossover
Equipment:
Cable, Full Gym
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Exercise 23
Chest Dips
Equipment:
Full Gym, Machine
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Exercise 24
Band Alternate Incline Chest Press
Equipment:
Full Gym, Resistance Band
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Exercise 25
Chest Press Machine
Equipment:
Full Gym, Machine
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Exercise 26
Wide-Grip Reverse Bench Press
Equipment:
Barbell, Full Gym
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Exercise 27
Smith Machine Incline Bench Press
Equipment:
Full Gym, Machine
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Exercise 28
Lever Decline Chest Press
Equipment:
Full Gym, Machine
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Exercise 29
Kneeling Diamond Push-Up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 30
Dips Between Chairs
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 31
Push-up With Push-up Bars
Equipment:
Full Gym
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Exercise 32
Diamond Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 33
Lever One-Arm Chest Press
Equipment:
Full Gym, Machine
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Exercise 34
Assisted Chest Dip
Equipment:
Full Gym, Machine
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Exercise 35
Lying Cable Fly
Equipment:
Cable, Full Gym
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Exercise 36
Drop Push-Up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 37
Wide Grip Bench Press
Equipment:
Barbell, Full Gym
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Exercise 38
Lever Crossovers
Equipment:
Full Gym, Machine
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Exercise 39
Smith Machine Decline Bench Press
Equipment:
Full Gym, Machine
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Exercise 40
Decline Barbell Bench Press
Equipment:
Barbell, Bench, Full Gym
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Exercise 41
Reverse Chest Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 42
Kneeling Landmine Press
Equipment:
Full Gym, Landmine
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Exercise 43
Close Grip Bench Press
Equipment:
Barbell, Bench, Full Gym
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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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