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Full body routine, perfect for people who go to a gym for the first time.
Perfect to perform during the first two months.
Barbell Squat
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3x12 reps |
rest: 90s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Barbell Bench Press
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 60s
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Barbell Reverse Curl
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3x12 reps |
rest: 60s
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Decline Crunch
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3x10 reps |
rest: 60s
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Barbell Squat
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3x12 reps |
rest: 120s
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Machine Seated Calf Raise
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4x12 reps |
rest: 60s
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Barbell Bench Press
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 60s
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Cable Kneeling Crunch
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3x15 reps |
rest: 60s
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