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Rest Day
No summary yet.
Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
High Intensity Cardio
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Published v1
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35m
4
Dec 7
Glutes and Cardio
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Published v1
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40m
4
Dec 7
High Intensity Cardio
No summary yet.
Published v1
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35m
4
Dec 7
Glutes and Cardio
No summary yet.
Published v1
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40m
4
Dec 7
High Intensity Cardio
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Published v1
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35m
4
Dec 7
Glutes and Cardio
No summary yet.
Published v1
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40m
5
Dec 7
Glutes and Cardio
No summary yet.
Published v1
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40m
5
Dec 7
High Intensity Cardio
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Published v1
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35m
4
Dec 7
Full Upper Body
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Published v1
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45m
6
Dec 7
Full Upper Body
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Published v1
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45m
6
Dec 7
Full Upper Body Volume
No summary yet.
Published v1
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1h
7
Dec 7
Full Body Strength
No summary yet.
Published v1
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1h
26
Dec 7
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Exercises
Stairmaster
Movement - Step at your own pace and hold the side bars for balance and stabilityFields Reps Weight Time
Set 1
Exercises
Lat Pulldowns
Setup - Set the seat height of the machine so that your thighs are firmly pressed against the thigh pads - Grasp the bar with a wide overhand grip slightly wider than shoulder width apart. Your arms should be fully extended overhead, and you should be sitting upright with a slight lean backwards - Your feet should be flat on the floor or slightly raised Movement - Begin by engaging your lats and retracting your shoulder blades to initiate the movement. Your elbows should be the driving force as you pull the bar down - Slowly bring the bar down towards your upper chest, keeping your elbows pointed down towards your sides - Once the bar reaches your upper chest, squeeze your shoulder blades together and contract your lats - Slowly extend your arms to return the bar to the starting position. Allow your lats to stretch fullyFields Reps Weight
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Exercises
Dumbbell Chest Press
Setup - Sit on a flat bench with a dumbbell in each hand resting on your thighs - Lie back on the bench and fully extend your arms to have the dumbbells above your chest - Your feet should be flat and pressed into the floor Movement - Lower the dumbbells towards your chest, keeping your elbows at about a 45 degree angle to your body - Lower until the dumbbells are at chest level - Press the dumbbell back toward the starting position, driving through your chest and squeezing the muscles at the topFields Reps Weight
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Exercises
Dumbbell Shoulder Press
Setup - Sit on a bench that is vertical with a slight incline - Have your feet flat on the ground and back flat on the bench Movement - Have dumbbells just beside your ears and begin to press the dumbbells by pushing them overhead, fully extending your arms without locking your elbows - At the top of the movement slowly lower the dumbbells back to the starting position keeping your elbows at about a 45 degree angleFields Reps Weight
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Exercises
Cable Face Pulls
Setup - Attach a rope attachment to a high pulley on a cable machine - Set the pulley to a height slightly above or at eye level - Stand facing the cable machine, about 1-2 feet away from the machine, with your feet hip width apart - Grasp the ends of rope with your palms facing the ground. - Take a small step back to create tension in the cable and ensure you are slightly leaning back from the cable Movement - Pull the rope towards your face, keeping your upper arms parallel to the ground. Focus on driving your elbows outwards and backwards - As you pull, your hands should seperate, and the rope should end up near the sides of your face - At the peak of the movement, hold and squeeze before slowly reversing the movement to return to the starting positionFields Reps Weight
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Exercises
Incline Bicep Curls
Setup - Adjust bench to a vertical angle - Sit back on the bench with your feet flat on the floor Movement - Grab your dumbbells in each hand with an under grip (palms facing up) - Slightly bend your elbows to create tension and begin to curl dumbbells - Curl the dumbbells upward by bending your elbows and bringing the dumbbells towards your shoulders - Squeeze at the top before slowly lowering them back down to the starting position, keeping your elbows bent at the bottomFields Reps Weight
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Exercises
Dumbbell Skull Crushes
Setup - Lie flat on a bench - Hold a dumbbell in each hand, with your arms fully extended towards the ceiling. Your palms should face each other - Your feet should be flat on the floor, and core engaged Movement - Lower the dumbbells towards your forehead by bending your elbows. Keep your upper arms stationary only your forearms should move - Aim to bring the dumbbells past your forehead and level with your ears - Press the dumbbells back up to the starting positionFields Reps Weight
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Set 3