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Beginner Plan
Machine Leg Press
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3x12 reps |
rest: 30s
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Machine Shoulder Press
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3x12 reps |
rest: 30s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 30s
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Machine Deltoid Raise
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3x12 reps |
rest: 30s
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Machine Leg Extension
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3x12 reps |
rest: 30s
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Machine Reverse Fly
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3x12 reps |
rest: 30s
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Calf Press On Leg Press
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3x12 reps |
rest: 30s
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Cable Leg Kickback
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3x12 reps |
rest: 30s
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Machine Lat Pulldown
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3x12 reps |
rest: 30s
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Preacher Curl Machine
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3x12 reps |
rest: 30s
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Machine Seated Row
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3x12 reps |
rest: 30s
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Machine Assisted Chin-Up
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3x12 reps |
rest: 30s
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Machine Back Extension
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3x12 reps |
rest: 30s
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Machine Incline Chest Press
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3x12 reps |
rest: 30s
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Machine Tricep Extension
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3x12 reps |
rest: 30s
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Machine Fly
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3x12 reps |
rest: 30s
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Machine Dip
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3x12 reps |
rest: 30s
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Plank
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3x12 reps |
rest: 30s
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Mountain Climber
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3x12 reps |
rest: 30s
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