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Basic, fast and highly effective plan for beginners and intermediate fitness enthusiasts. After each workout I recommend cardio or intervals. Have fun!
Barbell Bench Press
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4x12 reps |
rest: 0s
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Barbell Bent-Over Row
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4x12 reps |
rest: 0s
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Machine Leg Press
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4x12 reps |
rest: 0s
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Dumbbell Seated Shoulder Press
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4x15 reps |
rest: 0s
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Barbell Curl
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4x15 reps |
rest: 0s
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Cable Shoulder Extension
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4x10 reps |
rest: 0s
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Machine Bench Press
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4x12 reps |
rest: 0s
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Cable Seated Row
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4x12 reps |
rest: 0s
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Machine Leg Press
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4x12 reps |
rest: 0s
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Leverage Shoulder Press
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4x15 reps |
rest: 0s
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Cable Bicep Curl
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4x15 reps |
rest: 0s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 0s
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Push-Up
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4x15 reps |
rest: 0s
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Bodyweight Wall Squat
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4x15 reps |
rest: 0s
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Pull-Up
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4x12 reps |
rest: 0s
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Crunch
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4x30 reps |
rest: 0s
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Kettlebell Push Press
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4x15 reps |
rest: 0s
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Dumbbell Bicep Curl
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4x15 reps |
rest: 0s
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Single-Leg Bench Dip
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4x10 reps |
rest: 0s
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