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No time to stick to a split routine?
This full-body workout can help you progress and is easy to fit into your schedule.
It's a simple but effective way to build fitness in only 3-4 hours per week.
Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
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Barbell Shoulder Press
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3x10 reps |
rest: 60s
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Cable Standing Row
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3x15 reps |
rest: 60s
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Dumbbell Calf Raise
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3x25 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x12 reps |
rest: 60s
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Cable Crunch
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3x12 reps |
rest: 60s
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Bodyweight Squat
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3x20 reps |
rest: 60s
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Push-Up (Wide Hand)
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3x10 reps |
rest: 60s
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Bodyweight Walking Lunge
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3x10 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x10 reps |
rest: 60s
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Plank
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3x10 reps |
rest: 60s
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Star Jump
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3x30 reps |
rest: 60s
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