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This is a great intro to fitness and the gym life. Burn fat while building muscle for beginners!
Dumbbell Squat
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4x10 reps |
rest: 60s
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Dumbbell Step-Up
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4x10 reps |
rest: 60s
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Dumbbell Lunge
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4x10 reps |
rest: 60s
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Dumbbell Plie Squat
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4x10 reps |
rest: 60s
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Dumbbell Reverse Lunge
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4x10 reps |
rest: 60s
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Reverse Crunch
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4x12 reps |
rest: 60s
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Weight Plate Russian Twist
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4x12 reps |
rest: 60s
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Stability Ball Crunch
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4x12 reps |
rest: 60s
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Step Machine
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0x0 reps |
rest: 20s
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Push-Up
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2x10 reps |
rest: 30s
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Barbell 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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Barbell Decline Bench Press
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3x12 reps |
rest: 60s
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Machine Inner Chest Press
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3x12 reps |
rest: 60s
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Machine Fly
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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 Incline Curl
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3x12 reps |
rest: 60s
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Cable Rope Overhead 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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0x0 reps |
rest: 40s
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Treadmill Running
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0x0 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x12 reps |
rest: 60s
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Dumbbell Upright Row
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3x12 reps |
rest: 60s
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Dumbbell One-Arm 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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Cable Rope Deltoid Row
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3x12 reps |
rest: 60s
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Dumbbell Deadlift
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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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Machine Lat Pulldown (Reverse Grip)
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3x12 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x12 reps |
rest: 60s
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Cable Kneeling Crunch
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3x20 reps |
rest: 60s
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Hanging Leg Raise
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3x20 reps |
rest: 60s
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3x1 reps |
rest: 30s
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Step Machine
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0x0 reps |
rest: 30s
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