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  • The Complete 4-Week Beginner's Workout - Muscle & …

    muscleandfitness.com

    https://www.muscleandfitness.com/workout-plan/workouts/workout-routines/complete-mf-beginners-training-guide-plan/

    Big Ramy Wins the 2020 Olympia! Stay ConnectedThe 20 Hottest Female Celebrities Talented stars, killer physiques.28-Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days.The 50 Best Fitness Influencers on Instagram Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. The Complete 4-Week Beginner’s Workout Program Whether you're just starting out―or starting again―this fast-track workout plan will help you drastically improve your physique and fitness levels. Martin Barraud / Getty Ready to get fit? Goal Strength, Hypertrophy, Fat Loss Skill level Beginner Duration 4 weeks Days per week 3-6 Type Muscle Endurance, Strength Training Goal Strength, Hypertrophy, Fat Loss Skill level Beginner Duration 4 weeks Days per week 3-6 Type Muscle Endurance, Strength Training In the realm of fitness, three-month dominate the landscape. You’ve even seen plenty of them in our magazine over the years. Are they effective? Absolutely. But we’re going to let you in on an interesting secret: It doesn’t necessarily take 8 or 12 weeks to get your feet wet in the gym. Not that you’ll be a seasoned vet after four weeks, but if you can just get that first month under your belt, you’ll get yourself over the proverbial hump, where so many fail and give up, and set the stage for a lifetime of . Let’s just call this the accelerated to bodybuilding. In this plan, your first month of training will be demanding, but not so demanding as to cause injury (or worse yet, burnout), and progressive in the sense that each week you’ll graduate to different exercises, , or all of the above. After four weeks you’ll not only be ready for the next challenge but you’ll have built a significant amount of quality muscle. In other words, one month from now you’ll look significantly better with your shirt off than you look now. (How’s that for results?) This program isn’t just for the true beginner who has never touched a weight before; it’s also suitable for anyone who has taken an extended leave of absence from training. How long has it been since you went to the gym regularly? Six months? A year? Five years? No worries: The following routines will get you back on track in—you guessed it—just four short weeks. Let’s get to work.Week 1: Whole in One Week 1: Whole in One You’ll begin the program with a split, meaning you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per bodypart in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday—with Saturday and Sunday being rest days—a good approach. The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well. Notice we’re not starting you off with only machine exercises; a handful of free-weight movements are present right off the bat. Reason being, these are the exercises you need to master for long-term gains in , so you may as well start learning them now. Carefully read all exercise descriptions before attempting them yourself. In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes. With the exception of crunches for abs, you’ll do 8–12 reps per set. This rep scheme is widely considered ideal for achieving gains in muscle size (the scientific term is ) and is commonly employed by amateur and pro bodybuilders alike. Notice in the workouts below that your first set calls for eight reps, your second set 10 reps and your third set 12. This is referred to in bodybuilding circles as a “reverse pyramid” (a standard pyramid goes from higher to lower reps), where you decrease the weight each set to complete the higher rep count. For example, if on your first set of lat pulldowns you used 140 pounds for eight reps, try using 120 or 130 pounds on set two and 100–120 pounds on set three.Week 2: Split Decision Week 2: Split Decision You’re only a week into the program, yet you’ll begin to train different bodyparts on different days with a two-day (meaning the entire body is trained over the course of two days, rather than one as in the first week). You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your recovery days. Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine—with the exception of abs—so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t isolate the pecs as much as flyes do.) You’ll again employ a reverse pyramid scheme of reps, though in Week 2 you’ll go slightly higher in reps (15) on your third set of each exercise. Fifteen reps may be just outside the ideal muscle-building range, but these sets will help you increase muscular endurance to provide a solid foundation on which to build size and strength going forward.Week 3: Three on Three Week 3: Three on Three In the third week of the program we step it up to a three-day training split: Train all “pushing” bodyparts (chest, shoulders, triceps) on Day 1; hit the “pulling” bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so you’ll hit the gym six days this week. One new exercise is added to each bodypart routine to provide even more angles from which to train your target muscles to promote complete development. You’ll hit each muscle group with two exercises of 3­–4 sets each: four sets for large bodyparts (chest, back, shoulders, quads, hamstrings) and three sets for smaller bodyparts (biceps, triceps, abs, calves). The result is 16 total sets for the week for large bodyparts and 12 sets total for smaller ones—again, working in the 8–15-rep range—which is a substantial increase in volume from Week 1.The 4-Week Fat-Burning Superset Plan Who says lifting weights doesn’t burn fat? This 4-week program comprised entirely of supersets will turn your love handl...5-Week Program for Progressive Overload Gradually increase the stress on your body each week.21-Day Workout for a Chiseled Upper Body Build a stronger, more muscular upper body in just three weeks. / / Workout Plan / The Complete 4-Week Beginner’s Workout Program Newsletter Signup

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  • 6 Gym Workouts for Beginners: How to Exercise in a Gym

    nerdfitness.com

    https://www.nerdfitness.com/blog/a-beginners-guide-to-the-gym-everything-you-need-to-know/

    Level 2 Gym Workout: Join the Cardio Cadets Level 2 Gym Workout: Join the Cardio Cadets Get on the treadmill and start it up, based on the staff’s instructions. If you weren’t able to get instructions, many treadmills have a “quick start” button that will start things up. Why start with just walking? It gets you moving and out of your head! I know you’re smart – you’re reading NERD Fitness. But you also probably deal with paralysis by analysis a lot by overanalyzing everything, so we need to get OUT of our heads and get moving!! Not only that, but . Walking is how Tim, the member, . Don’t underestimate walking! So, for your first 10-15 minutes, just walk. Set the treadmill at 3mph or 3.5 or whatever speed is comfortable but not too strenuous. A speed that gets you moving and gives you a chance to decide what you’ll do next while you look around the gym. (Aka, it gives you a chance to get out of your head and stop thinking everyone is looking at you. They’re not) LEVEL 2 MISSION: Do your , then spend 15 minutes walking, and then you are free to go home. Repeat this as many days in a row that you need to until this starts to feel comfortable and you stop feeling self-conscious. Scientists, Benedictine monks, and German scholars refer to such a thing as a “routine.” As you get more comfortable, you can increase your walking speed or length of walking (20 minutes, 60 minutes, whatever) If I’m gonna walk, I like to crush podcasts while doing so (My favorites: Watch out for Fireballs, Pardon My Take, and Bill Burr). Maybe you listen to Harry Potter on Audible. Whatever floats your boat. LEVEL 2 RECAP: What you do in the gym doesn’t matter – build the habit of going regularly. Develop confidence at the treadmill with just walking. Start to realize you have just as much of a right to be there as anybody else. Give yourself a high five for being you. This routine of walking and stretching might only be one day in the gym for you, or it might be two months of this before you finally feel like you don’t want to jump out of your own skin while in the gym. Going to the gym is the habit I want you to build, so this is a great start. Remember, you should be thinking in terms of “days and years,” not “weeks and months”: We have who spend MONTHS just walking and working up the courage to move beyond the treadmill. That’s cool. We’re all on our own journey, at our own pace, so go at the pace that fits YOUR schedule.Level 3 Workout: Join the Bodyweight Brigade! Level 3 Workout: Join the Bodyweight Brigade! After getting comfortable with the stretching/treadmill routine, you may want to hop on a weight lifting machine at this point like the leg press or chest press machine. Is this progress? Sure! Can you do this? Absolutely! But, but, but… we are going to recommend you try some instead as your next step. Controlling your body through space (not outer space) is going to be more beneficial in the long run than strapping into a machine and moving through a set path. If you can do bodyweight exercises proficiently, then stepping into a machine is “easy.” The reverse is not always the case. So, if we’ve convinced you to try some bodyweight exercises, then next thing is to identify a place in the gym you can do bodyweight exercises where you’re not in the way. This oftentimes might double as the place that some people are doing stretches, where you’ve already been before! If you don’t know, ask the front desk or ! That’s what they’re there for! LEVEL 3 MISSION: After your 5 minutes of warm-up (Level 1) and 10 minutes on the treadmill (Level 2), your next step is to go to a place you can do the Level 3 Gym Workout: 10 bodyweight squats 10 push-ups 10 bodyweight squats 10 push-ups 10 bodyweight squats 10 push-ups Can’t get through it all? No worries, do what you can. This style of alternating one exercise with another is called a , by the way! If you don’t know how to do those movements well, watch coaches Jim, Staci, and myself show you how! HOW TO : HOW TO : These are two key movements in our , and the foundation of any ! If you just did the above mini-workout for a month, you’d be off to a great start! If you’re feeling frisky and starting to find some confidence in the gym, it’s time to branch out more! LEVEL 3 RECAP: Warm-up on the treadmill with a 10-minute walk Find a place where you can do bodyweight movements out of the way Complete 3 circuits of 10 push-ups and 10 bodyweight squats each at a pace that works for you Stay at this stage as long as you need, until you can move on! Note: If you enjoy the bodyweight brigade, or you’re not quite ready to start doing weight training yet, that’s cool too. We have tons of who have gotten in GREAT shape without ever picking up a weight. It all comes down to constantly increasing the challenge and making progress each week. Level 4 Gym Workout: Join the Dumbbell Division Level 4 Gym Workout: Join the Dumbbell Division It’s time to wander into the place that strikes fear in the heart of most gym goers: The free weight section. Gulp. DO NOT FORGET THIS: If you are a 400 pound woman, or 85 years-old, or a 100-pound man, you have just as much of a right to be in the free weight section as anybody else. It might take yet another to wander in there, so I’m challenging you to try it. LEVEL 4 MISSION: After you do 10 minutes of walking on the treadmill, go to the dumbbell section, grab a single 10 lb (4.5kg) dumbbell, and find a flat bench like this: Stand next to that bench, and make sure nobody is using it. If somebody is at a bench nearby, ask them “is anybody using this bench?” If they say no, put your towel on the bench, your 10 lb dumbbell on it, and stand next to it. We’re going to add a 1-arm dumbbell row to our circuit above: That’s it! Just one dumbbell exercise! Boom! You are now . Here’s your new Level 4 Gym Workout Circuit: Dumbbell Division A 10 bodyweight squats 10 push-ups 10 one arm dumbbell rows (10 per arm) Do this circuit once, and then repeat two more times if you’re feeling good. To recap, or if you skipped Steps 1-3 (I’m only slightly offended), here’s how to properly do: A BODYWEIGHT SQUAT: A PROPER PUSH-UP: Congrats! You’ve used dumbbells! Remember, everybody started somewhere, and we’re just working on getting you comfortable being in the free weight section. Want to continue adding dumbbells movements into your workout? Let’s add them to the squats. Use the same dumbbell to do “goblet squats.” They’re named as such because it looks like you’re holding a goblet that you don’t want to spill. Here’s a video of Staci and Jim demonstrating the Goblet Squat pulled from : So your Level 4 Gym Workout: Dumbbell Division B is 3 circuits of the following: 10 goblet squats 10 push-ups 10 dumbbell rows/side If you go to the gym 3x a week, work your way up to the following routine: Light stretching and walk on the treadmill for 10 minutes 3 complete circuits of this beginner circuit Go home and eat good food and play video games This will put you ahead of 95% of the gym going population. You’ll be on a great path to building a healthy, antifragile, resilient body. Add a little more weight here and there- making the minimal possible jumps each time (going from 10 lb to 12.5 lb dumbbells, for example). Make your a little harder over time. You can stick with the above for MONTHS. Ready for another upgrade? The last dumbbell exercise to learn is the dumbbell Romanian deadlift (RDL). This is like a cousin of the bodyweight squat where we move through the hips more than the knees. Grab a pair of dumbbells now, push your hips back and bow forward like you’re being polite. Or, you’re like one of those novelty “drinking birds.” Bring the dumbbells down to about your knees, not to the ground, then stand back up. You can see the exercise right here: Every other workout, swap out the goblet squat for the dumbbell Romanian deadlift. So our circuit is now alternating with each gym workout. Do 3 circuits of each if you can! If the weight is too light, use heavier dumbbells the next time you train. Level 4 Gym Workout: Dumbbell Division C: 10 goblet squats OR 10 dumbbell Romanian deadlifts 10 push-ups 10 dumbbell rows per arm. LEVEL 4 RECAP: Remember you have just as much a right as everybody else to use the free weights. Take a deep breath, go into free weights section, and get a 10 lb. dumbbell. Learn to do a bent over row and goblet squats. Learn to do dumbbell Romanian deadlifts. High five yourself for weight training. Training with dumbbells opens up infinite possibilities. Okay, probably not INFINITE possibilities, but close enough. If you are somebody that wants to learn how to train with dumbbells even more seriously, or you’re looking for ways to put that dumbbell set you have in your garage to proper use, let us help! If you have a great program to follow, you can get in incredible shape with just a set of dumbbells.Level 5: Enlist in the Barbell Battalion Level 5: Enlist in the Barbell Battalion The two final pieces of the puzzle are things I want for you so badly, I can taste it. These two exercises have changed my life, our Jim’s life, , and the lives of hundreds of thousands of people in the Nerd Fitness Rebellion: Picking up a barbell, and and . There’s something powerful about with exercises like the back squat and the deadlift. Show me somebody that’s strong at both of these movements, and I’ll show you somebody that’s in better shape than most of the human population. But wait! Even an empty barbell can be heavy, so before we jump into the deep end, you need to be able to complete our circuit with the following weights: Level 4 Gym Workout: Dumbbell Division C: 10 goblet squats – 45 lbs (20Kg dumbbell), 10 RDLs with 20 lbs (9-10 Kg dumbbells) 10 push ups (on knees or regular) 10 dumbbell rows with each arm  – at least a 20 lb dumbbell Can’t do those movements at that weight, or not sure what they are? Go back to the . YOUR LEVEL 5 MISSION: WHEN YOU ARE READY, please read the following: And here is a quick video demonstration of the Squat, but I would REALLY read our full article! And then I want you to find a squat rack: THIS IS ONE TYPE OF SQUAT RACK (the barbell is NOT connected to the apparatus). USE THESE: THIS IS A SMITH MACHINE (bar is attached to apparatus). THIS IS DIFFERENT FROM A “SQUAT RACK”: Note: if you are , an apartment gym, or at some locations like Planet Fitness, they might NOT have a squat rack! This can be for a variety of issues (liability, lack of space, most people just want to use a Smith Machine, etc.). They might even tell you, “A Smith Machine is the same thing.” It is not, in fact, the same thing. You hopefully can find a gym that has an ACTUAL squat rack with a free barbell. If your gym doesn’t have a squat rack, and you want to start barbell training, I would consider or just hanging out in the Level 4: Dumbbell Division! If using a squat rack scares the crap out of you: wait to attempt your FIRST trip to the squat rack when the gym is nearly empty, or recruit a buddy who knows what they’re doing. If there’s a special day you can go VERY early to the gym, or VERY late, or during the workday, do it then. Watch this video from about how to set the ‘pins’ in the squat rack to put the bar at the proper height! YOUR NEXT LEVEL 5 MISSION: Attempt 1 set of a 5 barbell squats with JUST the bar (first ask the staff or a trainer how much the bar weighs: most standard barbells weigh 45 lbs (20Kg) but your gym might not have standard barbells). You can then complete our tried and true circuit – replacing goblet squats with barbell squats. So our circuit is now 3 circuits. Level 5 Gym Workout: Barbell Battalion A: 10 barbell squats or 10 dumbbell Romanian deadlifts 10 push-ups 10 dumbbell rows/side (See for explanations on the Dumbbell deadlifts and rows) Congrats! You’re using barbells! If you haven’t already read ’s transformation story of how she went from barely being able to lift a 10 lb dumbbell to , it’s a really inspiring story!  Speaking of Staci, let’s move on to her favorite exercise (and mine!)… YOUR NEXT LEVEL 5 MISSION: Read: And watch the video demonstration here: The deadlift movements starts with the weight on the ground, and ends with it back on the ground. If you’ve got regular, large weights (usually 45 lbs/20 kgs) on each side then the bar sits the proper height off the ground. Some facilities have lighter plates at that same large diameter. Use them. If you are lifting less weight (or just using the bar to start off) then DON’T do the deadlift from the ground. The bar will be too low to the ground and mess up proper technique. Instead, do the following to start your deadlifts at proper height: 1) Use blocks to adjust the barbell starting height: 2) Use the safety bars in a squat rack to set the height of the bar correctly! 3) Do the Romanian deadlift instead! (Whew, glad we learned that!). It’s the exact same movement as the dumbbell Romanian deadlifts, you’re just using a barbell instead. START WITH A LIGHT WEIGHT – JUST the bar. As we cover in our “”, you should ALWAYS start with just the bar. And work on technique. Only then should you start adding more weight, and add it slowly – you’ll be picking up heavy weights in no time, so don’t rush it. Here’s Staci demonstrating a proper barbell Romanian deadlift from : Once you’ve started doing these two movements in your routine, your two alternating gym days will look like this. Simply alternate every time you go to the gym (with a day off in between sessions). Level 5 Gym Workout: Barbell Battalion: Day A Circuit – 3 rounds of: 10 barbell squats 10 push-ups 10 Day B Circuit – 3 rounds of: 5 barbell Romanian deadlifts 10 push-ups 10 dumbbell rows per arm Not sure what a bodyweight row is? It’s an AMAZING exercise that you’ll need to master if you’re going to one day!  Read our article on , and also watch our quick video demonstration here of Staci doing them: LEVEL 5 RECAP: Barbell training will change your life like it has changed mine. and . Focus on proper form, and slowly start to add weight to the bar. You are now a gym “regular” and I salute you! Now, I know the barbell squat and barbell deadlift are two complex, potentially scary exercises. It’s important to get your form correctly now when you are just lifting the bar, so that you don’t hurt yourself once you start adding weight! If you want a professional to check your form, tell you when to add weight to the bar, and teach you other barbell movements, check out our !Level 6 Gym Workout: Gym Class Hero Level 6 Gym Workout: Gym Class Hero Did I tell you that I’m proud of you yet? I really am, I promise. Your mom is proud too. So is your dad, but he just doesn’t know how to express it. So now you’re thinking: “Steve, I did a . It was terrifying but I did it. I tried too and those are kind of fun. What’s next? Give me MOAR!!” It’s like you’ve finally learned to cook, and now you’re asking for more spices. So, here in Level 6, we’re going to turn you into a full Gym Class Hero. And it requires you to learn a super standard, incredibly challenging exercise that also happens to be amazing for you… The pull-up or chin-up! If you can’t do a pull-up or chin-up yet, you can read our . We also have a full article on , but I would watch this video too for some quick ways to scale the movement to fit your experience level: YOUR LEVEL 6 GYM WORKOUT MISSION: Alternate inverted bodyweight rows with pull-ups or an easier pull-up variation every other workout. So our circuit will be alternating these movements on your A and B Days: LEVEL 6 DAY A CIRCUIT – 3 rounds of: 10 barbell squats 10 push-ups 10 pull-ups or pull-up alternatives! LEVEL 6 DAY B CIRCUIT – 3 rounds of: 10 barbell Romanian deadlifts/regular deadlifts 10 push-ups 10 inverted bodyweight rows Spice it up further! If you’ve read up to this point, and put the work in, we hope you feel like a Gym Class Hero, and you can start to t! SO what can you do to add some variety? Throw in or replace another exercise! Want to do ? Put them in the circuit after your other movements! Lunges to replace the squats or deadlifts one day? Sounds good! Want to start ? Go for it! Want to ? Try practicing for 5 minutes at the start of each workout! There are a ton of different options for what to do and where to go. If we’ve gotten you more comfortable in the gym, we’ve done our job! WANT MORE HANDS-ON INSTRUCTION? If you’re looking to get out of the generic workout programs and follow along with a routine that fits your goals and lifestyle, consider checking out our ! Sure, we help beginners get started with strength training. But we also help seasoned gym-goers take their training more seriously, and even help some folks start competing in powerlifting competitions.  I personally hired an online coach in 2014, and I’ve been with him ever since. It’s the best money I spend every month, and the best investment I make in myself. We’ve worked with men and women like , a single mom that lost 100 + pounds thanks to following Coach Jim’s program. She now works on things like gymnastic training and handstands and deadlifts and squats! Interested in having expert guidance in your pocket? Click on the image below to book a free call with our team!

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  • The Best Gym Workout for Beginners | Men’s Health

    menshealth.com

    https://www.menshealth.com/fitness/a19530100/gym-workout-for-beginners/

    Aug 15, 2017 . (For more workouts that will build muscle and burn fat, check out Metashred Extreme from Men's Health.) Directions: Do 8-12 reps of each exercise in the video above. …

    DA: 3 PA: 6 MOZ Rank: 58

  • Workout Routines for Men: The Ultimate Guide

    healthline.com

    https://www.healthline.com/nutrition/workout-routine-for-men

    Feb 25, 2020 . This workout routine has you in the gym 3 days per week (such as Monday, Wednesday, and Friday), with full-body sessions completed each day. This allows you to get …

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  • The 3-Week Beginner Workout Plan | Men's Health

    menshealth.com

    https://www.menshealth.com/fitness/a19531095/beginner-workout-plan/

    Jan 04, 2017 . The second half of Gaddour’s training plan consists of exercises designed to build strength in key areas. Day 8: Hip Thrust. Perform 10 reps of this exercise at the top of every …

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  • A Beginner Workout Plan for Your First Week in the Gym

    planetfitness.com

    https://www.planetfitness.com/community/articles/beginner-workout-plan-your-first-week-gym

    Here are three great beginner workouts for someone who can carve out a few gym visits per week. Your Beginner Workout Plan. It's a good idea to try and make it into the gym a few …

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  • Workout Plans For Beginners - Top Workout Programs

    topworkoutprograms.com

    https://topworkoutprograms.com/workout-type/workout-plans-beginners/

    Finding a structured workout plan for beginners can be overwhelming. You can lose weight, tone muscles, and improve your overall health with the right workout plan. In this guide you will find …

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  • Gym Workout Plan for Men - Greatest Physiques

    greatestphysiques.com

    https://www.greatestphysiques.com/training/muscle-building/gym-workout-plan-for-men/

    Mar 02, 2018 . 7. Leg press. 8-15. 3. 2-3 minutes. Choose weights that are challenging for 8 reps. For progressive overload, aim to work from 8 reps upwards in each session, and once you can …

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  • Total Gym TV | Beginner Workout Program

    totalgymdirect.com

    https://tv.totalgymdirect.com/programs/beginner-workout-program

    Beginner Workout Program

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  • 5 day workout routine - How To Build Muscle for Beginners

    building-muscle101.com

    https://www.building-muscle101.com/wp-content/uploads/2019/10/5_day_workout_printable.pdf

    Oct 05, 2019 . 5 day workout routine building-muscle101.com Workout Overview The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one body part …

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  • Workouts - Anytime Fitness

    anytimefitness.com

    https://www.anytimefitness.com/ccc/workouts/

    People, Purpose, Profits, Play® A Self Esteem Brands® company © Anytime Fitness LLC 2021. All rights reserved.

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