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Full Body Gym Workout

Created by Rhyno

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Tagged as: 3 day, total body, results, weight loss, and men

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Summary

5 Workouts / 28 Exercises

4% Cardio / 96% Strength Training

Workout Program Description

I do the weight lifting workouts at the gym 3 days out of the week. I also do either the treadmill, elliptical or swim these days. In between my gym days I've been doing Ab Ripper X from P90X (you can watch on google video). On Saturday I play basketball and on Sunday I do about 100 pushups (5 sets). Im not ripped but have been seeing moderate results and feel great. Lost about 20 lbs over the past 6 months. Proper diet is important and getting lots of input from Mens Health....

Workouts

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Bench Press - Barbell, Flat
3 sets: 10 reps, 10 reps, 10 reps
Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel...

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Bench Press - Dumbbell, Flat
3 sets: 10 reps, 10 reps, 10 reps
Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa...

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Flyes - Dumbbell, Flat
3 sets: 10 reps, 10 reps, 10 reps
Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo...

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Bench Press - Barbell, Inclined
3 sets: 8 reps, 8 reps, 8 reps
Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s...

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Shoulder Press - Dumbbell, One Arm
3 sets: 10 reps, 10 reps, 10 reps
Preparation:

Stand with dumbbells positioned near the shoulder with your elbow below your wrists.

Execution:

Press the dumbbell until your arm is extended overhead. Lower and rep...

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Front Dumbbell Raise
3 sets: 10 reps, 10 reps, 10 reps
Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec...

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Side Lateral Raise
3 sets: 10 reps, 10 reps, 10 reps
Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight...

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Shrugs - Barbell
3 sets: 10 reps, 10 reps, 10 reps
Hold a barbell with both hands in front of you with your hands a little wider than shoulder width apart. Keep your feet at shoulder width. Stand straight up with the bar hanging at arms length. Droop...


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What People are Saying

RnBThug

I was just wondering why some of the exercise's weight seem a bit low.

Created about 1 year ago by RnBThug

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