Weekly

Exercise 1

Riding Outdoor Bicycle

Equipment: Full Gym

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Exercise 2

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 3

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 4

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 5

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 6

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 7

Push-down

Equipment: Cable, Full Gym

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Exercise 8

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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Exercise 9

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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Exercise 10

Dumbbell Incline Two-Arm Extension

Equipment: Dumbbells, Full Gym

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Exercise 11

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 12

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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Exercise 13

Half Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 14

Leg Curl

Equipment: Full Gym, Machine

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Exercise 15

Leg Extension

Equipment: Full Gym, Machine

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Exercise 16

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

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Exercise 17

Weighted Front Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Wrist Roller

Equipment: Full Gym

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Exercise 19

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 20

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 21

Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 22

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 23

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 24

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 25

Reverse Grip Dumbbell Bench Press

Equipment: Dumbbells, Full Gym

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Exercise 26

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 27

Reverse Grip Barbell Row

Equipment: Barbell, Full Gym

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Exercise 28

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 29

Cable Seated Pullover

Equipment: Cable, Full Gym

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Exercise 30

Gittleson Shrug

Equipment: Dumbbells, Full Gym

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Exercise 31

Running

Equipment: Full Gym, NO EQUIPMENT

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Riding Outdoor Bicycle

Double Arm Dumbbell Curl

Concentration Curl

Hammer Curl

Zottman Curl

Dumbbell Kickback

Push-down

Lying Barbell Triceps Extension

Dumbbell Skull Crusher

Dumbbell Incline Two-Arm Extension

Dumbbell Shoulder Press

45 Degree Incline Row

Half Arnold Press

Leg Curl

Leg Extension

Dumbbell Bulgarian Split Squat

Weighted Front Plank

Wrist Roller

Dumbbell Seated Neutral Wrist Curl

Dumbbell Wrist Curl

Bench Press

Dumbbell Fly

Dumbbell Bench Press

Incline Dumbbell Press

Reverse Grip Dumbbell Bench Press

Reverse Lat-Pulldown

Reverse Grip Barbell Row

Incline Reverse Grip Dumbbell Row

Cable Seated Pullover

Gittleson Shrug

Running

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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