Created by poisongiga

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3 Workouts / 15 Exercises

7% Cardio / 93% Strength Training

Workout Program Description



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Bench Press - Dumbbell, Flat
2 sets: 15 reps, 15 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...

Small Seated Cable Rows
2 sets: 15 reps, 15 reps
Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...

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Shoulder Press - Dumbbell, Seated
2 sets: 15 reps, 15 reps
Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead...

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Bench Dips
2 sets: 15 reps, 15 reps
Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weigh...

Small Tricep Extension - Overhead, Cable
2 sets: 15 reps, 15 reps
Attach a rope to the bottom pulley. Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling. Slowly lower the rope behind your head, pause when y...

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Dumbbell Curl - Standing
2 sets: 15 reps, 15 reps
Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ...

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Crunch - Exercise Ball
2 sets: 15 reps, 15 reps
Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Pl...


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