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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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MID SECTION & AEROBIC WORK |
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10 minutes of cardio, followed by Crunches & Leg Raises |
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CHEST |
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Incline Dumbbell Chest Press |
(1×12) |
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Dumbbell Pullovers |
(1×12) |
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BACK |
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Wide Grip Pulldown |
(1×12) |
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Row Machine |
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SHOULDERS |
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Seated Dumbbell Presses |
(1×12) |
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TRICEPS |
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Triceps Press Machine |
(1×12) |
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BICEPS |
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Standing Dumbbell Curls |
(1×12) |
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LEGS |
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Leg Press |
(1×15) |
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Leg Extension |
(1×15) |
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Leg Curl
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(1×15) |
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off |
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CHEST |
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Incline Dumbbell Chest Press |
(1×12) |
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Dumbbell Pullovers |
(1×12) |
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BACK |
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Wide Grip Pulldown |
(1×12) |
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Row Machine |
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SHOULDERS |
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Seated Dumbbell Presses |
(1×12) |
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TRICEPS |
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Triceps Press Machine |
(1×12) |
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BICEPS |
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Standing Dumbbell Curls |
(1×12) |
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LEGS |
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Leg Press |
(1×15) |
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Leg Extension |
(1×15) |
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Leg Curl
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(1×15) |
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off |
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CHEST |
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Incline Dumbbell Chest Press |
(1×12) |
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Dumbbell Pullovers |
(1×12) |
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BACK |
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Wide Grip Pulldown |
(1×12) |
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Row Machine |
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SHOULDERS |
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Seated Dumbbell Presses |
(1×12) |
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TRICEPS |
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Triceps Press Machine |
(1×12) |
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BICEPS |
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Standing Dumbbell Curls |
(1×12) |
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LEGS |
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Leg Press |
(1×15) |
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Leg Extension |
(1×15) |
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Leg Curl
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(1×15) |
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off |
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off |
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