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Total body workout 3 days a week
Dumbbell Incline Bench Press
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5x8 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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5x8 reps |
rest: 30s
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Stability Ball Crunch
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2x25 reps |
rest: 30s
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Cable Seated Row
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5x8 reps |
rest: 30s
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Machine Leg Press
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5x8 reps |
rest: 30s
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Stability Ball Roman Twist
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2x25 reps |
rest: 30s
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EZ Bar Curl
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4x8 reps |
rest: 30s
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Barbell Bench Press (Close Grip)
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4x8 reps |
rest: 30s
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Toe Touches
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2x25 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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5x12 reps |
rest: 30s
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Dumbbell Lateral Raise
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5x12 reps |
rest: 30s
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Machine Leg Extension
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4x12 reps |
rest: 30s
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Machine Seated Leg Curl
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4x12 reps |
rest: 30s
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Barbell Bench Press
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3x8 reps |
rest: 30s
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Dumbbell Incline Fly
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2x12 reps |
rest: 30s
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Dumbbell Fly
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2x12 reps |
rest: 30s
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Dumbbell Decline Fly
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2x12 reps |
rest: 30s
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Cable One-Arm Bicep Curl
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4x20 reps |
rest: 30s
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Cable One-Arm Tricep Pushdown
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4x20 reps |
rest: 30s
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Calf Press On Leg Press
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4x20 reps |
rest: 30s
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Cable Pull Through
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4x12 reps |
rest: 30s
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Stability Ball Oblique Curl
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4x25 reps |
rest: 30s
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Parallel Bar Hip Flexion
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4x25 reps |
rest: 30s
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Barbell Bench Press
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4x10 reps |
rest: 30s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 30s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 30s
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Dumbbell Tricep Extension (Supine)
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3x12 reps |
rest: 30s
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Machine Bench Press
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3x12 reps |
rest: 30s
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Back Hyperextension
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4x20 reps |
rest: 30s
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Parallel Bar Hip Raise
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4x20 reps |
rest: 30s
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Cable Pull Through
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3x12 reps |
rest: 60s
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