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Full Body Workout 3 times per week. The rest of the week is for resting
Dumbbell Bench Press
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3x12 reps |
rest: 90s
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Cable Seated Row
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3x12 reps |
rest: 90s
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Machine Leg Press
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3x12 reps |
rest: 90s
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Machine Seated Calf Raise
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3x10 reps |
rest: 60s
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Decline Crunch
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3x10 reps |
rest: 60s
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Machine Ab Crunch
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3x10 reps |
rest: 60s
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Cable Reverse Grip Curl
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3x10 reps |
rest: 60s
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Machine Seated Row
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3x10 reps |
rest: 60s
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Machine Back Extension
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3x10 reps |
rest: 60s
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Machine Hip Adduction
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3x10 reps |
rest: 60s
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Machine Hip Abduction
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3x10 reps |
rest: 60s
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Machine Seated Calf Raise
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2x12 reps |
rest: 90s
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Barbell Rear Press
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2x12 reps |
rest: 90s
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Machine Ab Crunch
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3x10 reps |
rest: 60s
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Machine Fly
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3x10 reps |
rest: 60s
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Machine Leg Extension
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3x10 reps |
rest: 60s
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Machine Seated Leg Curl
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3x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x10 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x10 reps |
rest: 60s
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Back Hyperextension
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3x10 reps |
rest: 60s
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EZ Bar Seated Curl (Close Grip)
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3x10 reps |
rest: 60s
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Barbell Bent-Over Row
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3x12 reps |
rest: 90s
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Cable Cross-Over
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3x12 reps |
rest: 90s
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Hack Squat
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3x12 reps |
rest: 90s
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Cable Shoulder Extension
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3x12 reps |
rest: 90s
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Machine Seated Row
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3x10 reps |
rest: 60s
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Cable Kneeling Crunch
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3x12 reps |
rest: 90s
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Machine Fly
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3x10 reps |
rest: 60s
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Machine Bench Press
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3x10 reps |
rest: 60s
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Cable V Bar Pulldown
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3x10 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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3x10 reps |
rest: 60s
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