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Get started in the gym
Goal is 3 days a week
Same program on all days.
Use it during the first month of your fitness career.
Treadmill Running
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0x0 reps |
rest: 20s
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Barbell Deep Squat
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3x10 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x10 reps |
rest: 60s
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Glute Kickback
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3x15 reps |
rest: 60s
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Barbell Deadlift
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Barbell Bench Press
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3x10 reps |
rest: 60s
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Barbell Front Raise Pullover
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3x10 reps |
rest: 60s
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Abdominal Pendulum
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3x15 reps |
rest: 60s
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Air Bike
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3x30 reps |
rest: 60s
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Forearm Plank with Hip Abduction
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3x30 reps |
rest: 60s
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