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An attempt to design a workout I can do during the week
Machine Assisted Pull-Up
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3x15 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 60s
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Dumbbell Incline Row (Reverse Grip)
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3x12 reps |
rest: 60s
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Machine Lat Pulldown
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3x12 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x12 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Stability Ball Extended Arm Crunch
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3x15 reps |
rest: 60s
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Barbell Incline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Bench Press
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3x12 reps |
rest: 60s
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Machine Incline Chest Press
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3x12 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Stability Ball Crunch
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3x15 reps |
rest: 60s
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Machine Leg Extension
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3x10 reps |
rest: 60s
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Machine Leg Press
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3x10 reps |
rest: 60s
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Machine Calf Raise
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3x50 reps |
rest: 60s
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Cable Calf Raise
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3x8 reps |
rest: 60s
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Cable Hip Abduction
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3x10 reps |
rest: 60s
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Hip Abduction
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3x8 reps |
rest: 60s
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Barbell Glute Bridge
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3x8 reps |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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3x12 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Cable High Pulley Tricep Extension
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl (Reverse Grip)
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3x12 reps |
rest: 60s
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Cable Reverse Curl
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3x12 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Stability Ball Crunch
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3x20 reps |
rest: 60s
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Machine Shoulder Press
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3x12 reps |
rest: 60s
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Dumbbell Seated Press (Palms In)
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Rear Deltoid Row
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3x12 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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3x10 reps |
rest: 60s
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Dumbbell Reverse Fly (Prone)
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3x12 reps |
rest: 60s
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