Weightlifting Sem1

Exercise 1

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 2

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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3 Sets

10 Reps

Exercise 3

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 4

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 5

Bent Over Reverse Cable Fly

Equipment: Cable, Full Gym, Resistance Band

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3 Sets

10 Reps

Exercise 6

Two Arm Cable Lateral Raise

Equipment: Cable, Full Gym

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3 Sets

10 Reps

Exercise 7

Barbell Clean and Press

Equipment: Barbell, Full Gym

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3 Sets

10 Reps

Exercise 8

Incline Dumbbell Y-Raise

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 9

Kettlebell One-Arm Military Press

Equipment: Full Gym, Kettlebell

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3 Sets

10 Reps

Exercise 10

Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

Exercise 11

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 12

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 13

Reverse Grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 14

Assisted Chest Dip

Equipment: Full Gym, Machine

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3 Sets

10 Reps

Exercise 15

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

Exercise 16

Reverse Grip Dumbbell Bench Press

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 17

Incline Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

Exercise 18

Kneeling Diamond Push-Up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

Exercise 19

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

3 Reps

Exercise 20

Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

10 Reps

Exercise 21

Seated Cable Row

Equipment: Cable, Full Gym

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3 Sets

10 Reps

Exercise 22

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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3 Sets

10 Reps

Exercise 23

Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 24

Assisted Pull-up

Equipment: Full Gym, Machine

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3 Sets

3 Reps

Exercise 25

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

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3 Sets

10 Reps

Exercise 26

Chin-Up

Equipment: Full Gym

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3 Sets

3 Reps

Exercise 27

Dead Hang

Equipment: Full Gym

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3 Sets

1 min Reps

Exercise 28

Waiter Curl

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 29

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 30

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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3 Sets

10 Reps

Exercise 31

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 32

Brachialis Pull-up

Equipment: Full Gym

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3 Sets

3 Reps

Exercise 33

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 34

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

Exercise 35

Push-down

Equipment: Cable, Full Gym

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3 Sets

10 Reps

Exercise 36

Rope Pushdown

Equipment: Cable, Full Gym

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3 Sets

10 Reps

Exercise 37

Assisted Triceps Dips

Equipment: Full Gym, Machine

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3 Sets

10 Reps

Exercise 38

Close Grip Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

10 Reps

Exercise 39

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 40

V-bar Pushdown

Equipment: Cable, Full Gym

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3 Sets

10 Reps

Exercise 41

Close Grip Knee Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

Exercise 42

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 43

Barbell Squat

Equipment: Barbell, Full Gym

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3 Sets

10 Reps

Exercise 44

Leg Curl

Equipment: Full Gym, Machine

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3 Sets

10 Reps

Exercise 45

Leg Extension

Equipment: Full Gym, Machine

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3 Sets

10 Reps

Exercise 46

Trap Bar Deadlift

Equipment: Barbell, Full Gym

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3 Sets

10 Reps

Exercise 47

Standing Calf Raise With Dumbbell

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

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