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| Workout Routines |
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| Beginner |
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| Intermediate |
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| Advanced |
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Chest |
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Flat Bench Press |
4 sets |
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Incline Hammer Strength Machine |
2 sets |
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Dumbbell Flyes |
2 sets |
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Triceps |
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Tricep dress-down |
2 sets |
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Dips (weighted) |
2 sets |
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Legs |
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Squats |
4 sets |
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Leg Extension |
2 sets |
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Leg Curl |
2 sets |
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Seated Calve Raises |
2 sets |
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Standing Calve Raises |
3 sets |
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Shoulders |
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Seated dumbbells press |
4 sets |
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Lateral Raises |
3 sets |
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Shrugs |
3 sets |
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Back |
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Deadlifts |
3 sets |
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Lat Pull down |
3 sets |
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Seated Cable Row |
2 sets |
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Biceps |
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Standing Barbell Curls |
3 sets |
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Preacher Curls (with dumbbells) |
1 set |
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