Beginner

Basics warm up

Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius

25 min

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Intermediate

Upper Chest ∙ Lower Chest

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Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves ∙ Upper Chest ∙ Lower Chest

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Intermediate

Upper Chest ∙ Lower Chest ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Glutes

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Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Glutes ∙ Quadriceps ∙ Hamstrings

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Intermediate

Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Glutes ∙ Quadriceps ∙ Hamstrings

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Upper Chest ∙ Lower Chest

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Lats ∙ Upper Trapezius ∙ Lower Trapezius

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Beginner

Upper Chest ∙ Lower Chest ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius