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Home workout with to failure the technique for full body routine 6 days aweek, with no need special equipment just the floor and weights
3x20 reps |
rest: 90s
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Push-Up (Close Hand)
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3x20 reps |
rest: 90s
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3x20 reps |
rest: 90s
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Dumbbell Hammer Shoulder Press
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3x20 reps |
rest: 90s
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Dumbbell Tricep Kickback
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3x20 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x20 reps |
rest: 90s
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Dumbbell Tricep Extension (Supine)
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3x20 reps |
rest: 90s
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Dumbbell Bent-Over Row
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3x25 reps |
rest: 90s
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Pull-Up
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3x25 reps |
rest: 90s
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3x25 reps |
rest: 90s
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Dumbbell Shoulder Shrug
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3x25 reps |
rest: 90s
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Dumbbell Alternating Bicep Curl
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3x25 reps |
rest: 90s
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Dumbbell Hammer Curl
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3x25 reps |
rest: 90s
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Plank
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3x25 reps • 60s |
rest: 90s
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Dumbbell Squat
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3x25 reps |
rest: 90s
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3x25 reps |
rest: 90s
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3x25 reps |
rest: 90s
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3x25 reps |
rest: 90s
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Dumbbell Calf Raise
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3x25 reps |
rest: 90s
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Dumbbell Seated Calf Raise
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3x25 reps |
rest: 90s
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3x25 reps |
rest: 90s
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Dumbbell Bench Press
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3x25 reps |
rest: 90s
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Dumbbell Decline Bench Press
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3x25 reps |
rest: 90s
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Dumbbell Shoulder Press
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3x25 reps |
rest: 90s
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Dumbbell Tricep Extension
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3x25 reps |
rest: 90s
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Dumbbell Seated Front Raise
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3x25 reps |
rest: 90s
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3x25 reps |
rest: 90s
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Dumbbell Bicep Curl (Reverse Grip)
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3x25 reps |
rest: 90s
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Pull-Up
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3x25 reps |
rest: 90s
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Dumbbell Bent-Over Row
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3x25 reps |
rest: 90s
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Dumbbell Pullover
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3x25 reps |
rest: 90s
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Dumbbell Reverse Fly
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3x25 reps |
rest: 90s
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3x25 reps |
rest: 90s
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Dumbbell Concentration Curl
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3x25 reps |
rest: 90s
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Dumbbell Bicep Curl
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3x25 reps |
rest: 90s
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Dumbbell Lunge
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3x20 reps |
rest: 150s
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3x25 reps |
rest: 90s
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6x25 reps |
rest: 90s
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Dumbbell Calf Raise
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3x25 reps |
rest: 90s
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Dumbbell Seated Calf Raise
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3x25 reps |
rest: 90s
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3x25 reps • 60s |
rest: 90s
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