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This is a full-body workout for beginners to have a faster progress
Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 30s
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Cable Bicep Curl
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3x12 reps |
rest: 30s
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Barbell Bench Press
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3x12 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 30s
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Decline Bench Weighted Twist
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3x12 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 30s
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Bench Dip
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3x12 reps |
rest: 30s
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Dumbbell Concentration Curl
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3x12 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 30s
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Barbell Bench Press
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3x12 reps |
rest: 30s
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Decline Crunch
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3x20 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 30s
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Cable Bicep Curl
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3x12 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 30s
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Barbell Bench Press
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3x12 reps |
rest: 30s
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Decline Bench Weighted Twist
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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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Dumbbell Calf Raise
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3x12 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 30s
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Bench Dip
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3x12 reps |
rest: 30s
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Dumbbell Concentration Curl
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3x12 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 30s
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Barbell Bench Press
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3x12 reps |
rest: 30s
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Decline Crunch
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3x20 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 30s
|
||
Cable Tricep Pushdown (Rope)
|
3x12 reps |
rest: 30s
|
||
Cable Bicep Curl
|
3x12 reps |
rest: 30s
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||
Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 30s
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Barbell Bench Press
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3x12 reps |
rest: 30s
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Decline Bench Weighted Twist
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3x12 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 30s
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Dumbbell Seated Tricep Press
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3x12 reps |
rest: 30s
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Bench Dip
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3x12 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 30s
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Dumbbell Bench Press
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3x12 reps |
rest: 30s
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Dumbbell Bench Press (Palms in)
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3x12 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 30s
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Dumbbell Seated Arnold Press
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3x12 reps |
rest: 30s
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Seated Bench Leg Pull-In
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3x20 reps |
rest: 45s
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