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Program Duration 12 weeks Days Per Week 5 Time Per Workout 45-60 minutes Recommended Supplements Whey Protein, Multivitamin, Fish Oil
Crunch
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3x16 reps |
rest: 30s
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Air Bike
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3x16 reps |
rest: 30s
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Leg Raise
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3x16 reps |
rest: 30s
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Reverse Crunch
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3x16 reps |
rest: 30s
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Leg Pull-In
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3x16 reps |
rest: 30s
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Plank
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3x8 reps |
rest: 30s
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Dumbbell Bent-Over Row
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4x12 reps |
rest: 40s
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Dumbbell One-Arm Row
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4x12 reps |
rest: 40s
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Dumbbell Pullover
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3x12 reps |
rest: 40s
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Dumbbell Rear Row (Stability Ball)
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3x12 reps |
rest: 40s
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Dumbbell Bicep Curl
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3x15 reps |
rest: 40s
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Dumbbell Hammer Curl
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3x15 reps |
rest: 40s
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Dumbbell High Curl
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3x12 reps |
rest: 40s
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Plank
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3x8 reps |
rest: 40s
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Dumbbell Bench Press
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3x10 reps |
rest: 40s
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Dumbbell Incline Bench Press (Hammer Grip)
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3x12 reps |
rest: 40s
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Dumbbell Fly
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3x12 reps |
rest: 40s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 40s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 40s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 40s
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Dumbbell Tricep Kickback
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3x12 reps |
rest: 40s
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Dumbbell Cross Tricep Extension (Supine)
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3x12 reps |
rest: 40s
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Plank
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3x8 reps |
rest: 40s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 40s
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Dumbbell Seated Arnold Press
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4x10 reps |
rest: 40s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 40s
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Dumbbell Shoulder Shrug
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3x15 reps |
rest: 40s
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Dumbbell Hammer Curl (Cross Body)
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2x12 reps |
rest: 40s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 40s
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Plank
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3x8 reps |
rest: 40s
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