Intro
Downloadable Workout Sheets
Shoulder Day
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Shoulder Workout Sheet
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DB Lateral Raise + DB External Rotation - Warmup (0:41)
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DB Shoulder Press (0:34)
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DB Reverse Flies (0:34)
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Arnold Press (0:38)
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Single-Arm Reverse - Cable - Flies (0:28)
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Shoulder Press - Machine (0:45)
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Reverse Flies - Machine (0:33)
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Lateral Raise - Machine (0:42)
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DB Lateral Raises + Plated Frontal Raises (0:54)
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Hanging Leg Raise (0:22)
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Bosu Leg Raise (0:32)
Back Day
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Back Workout Sheet
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Pullups - Wide-Grip - Warmup (0:27)
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DB Pullover (0:42)
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DB One-Arm Row (0:44)
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Overhead Lat Pulldown (0:39)
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Straight-Arm Pulldown (0:34)
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Seated Row - Cable (0:53)
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Wide-Grip Seated Row - Machine (0:45)
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Seated High Row - Machine (0:29)
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Pullups - Wide-Grip (0:23)
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Romanian Deadlift (0:48)
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Hyperextension (0:36)
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Hanging Leg Raise (0:22)
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Bosu Leg Raise (0:32)
Leg Day
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Legs Workout Sheet
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Leg Curls + Leg Extensions - Machine - Warmup (0:55)
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Barbell Back Squats (1:09)
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Standing Lunges - Smith Machine (0:41)
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DB Romanian Deadlift (0:37)
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Hip Abductors - Machine (0:58)
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Hip Adductors - Machine (0:56)
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Leg Curls - Machine (0:35)
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Leg Extensions - Machine (0:58)
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Hanging Leg Raise (0:22)
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Bosu Leg Raise (0:32)
Chest Day
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Chest Workout Sheet
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DB Lateral Raise + DB External Rotation - Warmup (0:41)
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Flat Barbell Bench Press (0:59)
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DB Flies - Flat Bench (0:44)
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Incline Barbell Bench Press (0:58)
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Cable Flies - Lower (0:24)
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Cable Flies - Middle (0:25)
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Cable Flies - Upper (0:23)
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Decline Barbell Benchpress (0:44)
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Chest Dips (0:40)
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Hanging Leg Raise (0:22)
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Bosu Leg Raise (0:32)
Arm Day
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Arm Workout Sheet
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Barbell Curls + DB Single-Arm Tricep Extension - Warmup (0:39)
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Seated DB Curls (0:35)
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DB Tricep Push Press (0:29)
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Rope Curls (Machine) (0:35)
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Tricep Cable Pulldown - Machine (0:52)
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Barbell Spider Curls (0:33)
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DB Spider Curls (0:35)
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DB Single-Arm Tricep Extension (0:27)
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Preacher Curl (Machine) (0:29)
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Skullcrushers (0:43)
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21's (0:37)
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Hanging Leg Raise (0:22)
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Bosu Leg Raise (0:32)
