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Day 1
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All Exercises
Barbell Bench Press
Chest
Cable Lat Pulldown (Wide Grip)
Back
Dumbbell Lateral Raise
Shoulders
Machine Leg Extension
Upper Legs
Cable Tricep Pushdown (Rope)
Triceps
Dumbbell Incline Bench Press
Cable Seated Row
Barbell Squat
Machine Fly
Machine Leg Press
Dumbbell Seated Shoulder Press
Dumbbell Bench Press
Barbell Deadlift
Dumbbell Alternating Bicep Curl
Biceps
Machine Seated Leg Curl
Barbell Incline Bench Press
Dumbbell One-Arm Row
Barbell Bent-Over Row
Barbell Curl
Machine Leg Curl (Prone)
Pull-Up
Dumbbell Alternating Hammer Curl
Machine Shoulder Press
Dip
Cable Rope Face Pull
Cable Tricep Pushdown (V-Bar)
Dumbbell Fly
Walking
Cardio
Cable Rope Overhead Tricep Extension
Machine Hip Abduction
Machine Reverse Fly
Machine Seated Row
Dumbbell Incline Curl
Machine Bench Press
Machine Seated Calf Raise
Lower Legs
Push-Up
Dumbbell Tricep Extension
Plank
Abs
Dumbbell Shoulder Shrug
Machine Ab Crunch
Barbell Military Press
Cable Bicep Curl
Machine Hip Adduction
Barbell Romanian Deadlift
Cable Lateral Raise
Cable Cross-Over
EZ Bar Curl
Dumbbell Hammer Curl
Forearms
Machine Calf Raise
Back Hyperextension