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Day 1
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All Exercises
Barbell Bench Press
Chest
Cable Lat Pulldown (Wide Grip)
Back
Dumbbell Lateral Raise
Shoulders
Machine Leg Extension
Upper Legs
Dumbbell Incline Bench Press
Cable Tricep Pushdown (Rope)
Triceps
Cable Seated Row
Barbell Squat
Machine Leg Press
Machine Fly
Dumbbell Seated Shoulder Press
Dumbbell Bench Press
Dumbbell Alternating Bicep Curl
Biceps
Machine Seated Leg Curl
Dumbbell One-Arm Row
Barbell Deadlift
Barbell Incline Bench Press
Barbell Curl
Barbell Bent-Over Row
Machine Leg Curl (Prone)
Pull-Up
Dumbbell Alternating Hammer Curl
Machine Shoulder Press
Walking
Cardio
Cable Rope Face Pull
Dip
Dumbbell Fly
Cable Tricep Pushdown (V-Bar)
Machine Hip Abduction
Cable Rope Overhead Tricep Extension
Plank
Abs
Machine Reverse Fly
Dumbbell Incline Curl
Dumbbell Tricep Extension
Machine Seated Row
Machine Seated Calf Raise
Lower Legs
Push-Up
Machine Bench Press
Dumbbell Shoulder Shrug
Machine Hip Adduction
Machine Ab Crunch
Barbell Romanian Deadlift
Cable Lateral Raise
Treadmill Running
Cable Bicep Curl
Barbell Hip Thrust
Glutes
Barbell Military Press
Machine Calf Raise
Dumbbell Hammer Curl
Forearms
EZ Bar Curl