Workout Jona

Exercise 1

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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Exercise 2

Riding Outdoor Bicycle

Equipment: Full Gym

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Exercise 3

Standing Cable Crunch

Equipment: Cable, Full Gym

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Exercise 4

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 5

Two Arm Cable Front Raise

Equipment: Cable, Full Gym

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Exercise 6

Cable Front Raise

Equipment: Cable, Full Gym, Resistance Band

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Exercise 7

Cable Upright Row

Equipment: Cable, Full Gym

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Exercise 8

Half Kneeling High Cable Row Rope

Equipment: Cable, Full Gym

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Exercise 9

Cable Rear Pulldown

Equipment: Cable

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Exercise 10

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 11

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 12

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 13

Push-down

Equipment: Cable, Full Gym

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Exercise 14

Leg Extension

Equipment: Full Gym, Machine

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Exercise 15

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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Exercise 16

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 17

Machine Fly

Equipment: Full Gym, Machine

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Exercise 18

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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Exercise 19

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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Exercise 20

Lever Chest Press

Equipment: Full Gym, Machine

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Exercise 21

High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

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Exercise 22

Rope Pushdown

Equipment: Cable, Full Gym

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Exercise 23

Reverse Grip Pushdown

Equipment: Cable, Full Gym

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Exercise 24

Standing Cable Low-To-High Twist

Equipment: Cable, Full Gym

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Exercise 25

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

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One Arm Triceps Pushdown

Riding Outdoor Bicycle

Standing Cable Crunch

Cable Lateral Raise

Two Arm Cable Front Raise

Cable Front Raise

Cable Upright Row

Half Kneeling High Cable Row Rope

Cable Rear Pulldown

Lat Pulldown

Cable Straight Arm Pulldown

Reverse Lat-Pulldown

Push-down

Leg Extension

Cable Rope Overhead Triceps Extension

Pec Deck Fly

Machine Fly

Rope Straight Arm Pulldown

Cable Rope Hammer Curl

Lever Chest Press

High Pulley Overhead Tricep Extension

Rope Pushdown

Reverse Grip Pushdown

Standing Cable Low-To-High Twist

Close Grip Lat-Pulldown

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