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This workout plan will train you muscle group twice a week
Leverage Shoulder Press
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3x12 reps |
rest: 60s
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Dumbbell Seated Alternating Front Raise
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Barbell Bench Press
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3x12 reps |
rest: 60s
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Barbell Decline Bench Press
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3x12 reps |
rest: 60s
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Barbell Incline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Treadmill Running
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1x12 reps • 600s |
rest: 0s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Seated Leg Curl
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Single-Leg Hack Squat
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3x12 reps |
rest: 60s
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Machine Seated Single-Leg Calf Raise
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3x12 reps |
rest: 60s
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Crunch
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3x12 reps |
rest: 60s
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Leg Raise
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x12 reps |
rest: 60s
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Preacher Curl Machine
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3x12 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Up)
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3x12 reps |
rest: 60s
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Weight Plate Hand Squeeze
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3x12 reps |
rest: 60s
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Dumbbell Seated Wrist Curl
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3x12 reps |
rest: 60s
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