- personal circuit workout generator

7/25/2019 - Personal Circuit Workout Generator

1/52

#1 - Upper - Simple 6 Shoulder pushups

#2 - Lower - Simple 4 Little piggies

#3 - Cardio Advanced 3 eaction !all

#4 - Core " ello $arling

#" - Static 2 Side plan% &!oth sides'

#6 - Upper - Advanced 1" Spider pushups#( - Lower - Advanced ) *o+ ,umps

# - Core 1 Crunches

#) - Cardio Simple " .ountain clim!ers

#1/ - 0hole !od 1) $ragon Crawl


2/52

Upper *od Lower *od

1 $iamond pushups 1 egular suats 1

2 0ide pushups 2 Siss suats 2

3 egular pushups 3 Cal raises 3

4 $ips 4 Little piggies 4

" Alligator pushups " Side lunges "

6 Shoulder pushups 6 Sumo suats 6( nuc%les pushups ( *ulgarian split suats (

5nverted rows 5ron mi%es

) Let me ins ) *o+ ,umps )

1/ $ive *om!ers 1/ ne leg suats 1/

11 *all pushups 11

12 7lo pushups 12

13 7seudo plance 13

14 Chest rollouts 14

1" Spider pushups

16 Superman pushups

1( $oor pullups

1 Staggered pushups

1) $olphin pushups


3/52

Core Static

Crunches 1 7lan% 1

ip raises 2 Side plan% &!oth sides' 2

Air 7lunges 3 L-sit 3

*iccle 4 0all suat hold 4

ello $arling " andstand "

8-ups 6 Superman 69ac%%nives ( ollow

5ron Crosses &see :A:;'

7ushup 7osition *ird $og

A! rollouts

Straight leg raise

$ragon


4/52

Cardio 0hole !od

S%ipping 1 *ear crawls

9umping ,ac%s 2 *urpees

eaction !all 3 Side cra! wal%

unning on spot 4 Conused *ear Crawl

.ountain clim!ers " ill *ear Crawl

Step ups 6 *ear Sprint( Camel 0al%

Cra=sh 0al%

) Cra! 0al%

1/


5/52

scom@animal-e+ercises-vs-human-e+ercises-is-there-a-diBerence@
http://extreme-exercises.com/animal-exercises-vs-human-exercises-is-there-a-difference/http://extreme-exercises.com/animal-exercises-vs-human-exercises-is-there-a-difference/


6/52

Upper Lower

$* Clean ;lo!et Suat

$* Shoulder 7ress 0eighted Lunge

$* >riceps +tensions

0oodchoppers

$eadlit

omanian $eadlit* Swing

-* Clean and 9er%

ows


7/52

+ercise Damesort icon

$um!!ell Side *ends

Seated $um!!ell Side *ends

>wisting $ecline $um!!ell Situps

0eighted Chair nee aise

0eighted anging nee aise

*ent ver $um!!ell ow$um!!ell 7ullover

5ncline *ench >wo Arm $um!!ell ow

ne Arm $um!!ell ow

7alm otational ow

7alms 5n *ent ver $um!!ell ow

everse ;rip *ent ver $um!!ell ow

everse ;rip 5ncline *ench >wo Arm $um!!ell ow

Alternate $um!!ell ammer 7reacher Curl

Alternate $um!!ell 7reacher Curl

Alternate 5ncline $um!!ell CurlAlternate 5ncline ammer Curl

Alternate Seated $um!!ell Curl

Alternate Seated ammer Curl

Alternate Standing ammer Curl

Alternating Standing $um!!ell Curl

Concentration Curl

$um!!ell ammer 7reacher Curl

$um!!ell 7reacher Curl

+ercise *all $um!!ell Curl

ammer Curl Across >he *od AA 7inwheel Curls

ammer 7reacher Curl

5ncline *ench $um!!ell Curl

5ncline *ench ammer Curl

5ncline $um!!ell Curl

5ncline ammer Curl

Ling $um!!ell Curl

Ling 0ide $um!!ell Curl

ne Arm $um!!ell ammer 7reacher Curl

ne Arm $um!!ell 7reacher Curl

ne Arm 7rone $um!!ell Curl

ne Arm 7rone ammer $um!!ell Curl

ne Arm Seated $um!!ell Curl

ne Arm Seated ammer Curl

ne Arm Standing $um!!ell Curl

ne Arm Standing ammer Curl

7rone 5ncline $um!!ell Curl

7rone 5ncline ammer Curl

Seated $um!!ell Curl


8/52

Seated ammer Curl

Standing $um!!ell Curl

Standing ammer Curl

>wisting Standing $um!!ell Curl

Eottman Curl

Eottman 7reacher Curl

ne Leg Seated $um!!ell Cal aiseSeated $um!!ell Cal aise

Standing ne Leg Cal aise 0ith $um!!ell

Alternate $ecline $um!!ell


9/52

*ench ne Leg $um!!ell Suat

$um!!ell $eadlit

$um!!ell 9umping Suat

$um!!ell Lunge

$um!!ell ear Lunge

$um!!ell Side Lunge

$um!!ell Split 9ump$um!!ell Suat

$um!!ell Suat >o *ench

$um!!ell Step Up

$um!!ell 0al%ing Lunge

$um!!ell 0all Suat

o *ench

$um!!ell Step Up


10/52


$um!!ell 0all Suat


11/52

Seated ne Arm $um!!ell Lateral aise

Seated 7alms 5n $um!!ell 7ress

Standing Arnold 7ress

Standing $u!lin 7ress

Standing $um!!ell ate 7ress

Alternate *ent ver $um!!ell ic%!ac%

Alternate Ling $um!!ell +tension

Alternate Seated *ent ver $um!!ell ic%!ac%

*ent ver $um!!ell ic%!ac%

Close ;rip $um!!ell 7ress$ecline Ling $um!!ell +tension

$um!!ell >ricep ic%!ac%

+ercise *all >wo Arm $um!!ell +tension

5ncline >wo Arm $um!!ell +tension

Ling $um!!ell +tension

Ling Single $um!!ell +tension

ne Arm *ent ver $um!!ell ic%!ac%

ne Arm Ling $um!!ell +tension

ne Arm 7ronated $um!!ell +tension

ne Arm Seated *ent ver $um!!ell ic%!ac%

ne Arm Seated $um!!ell +tension

ne Arm Standing $um!!ell +tension

Seated *ent ver $um!!ell ic%!ac%

>wo Arm Seated $um!!ell +tension

>wo Arm Standing $um!!ell +tension


12/52

7rimar .uscle&s' Secondar .uscle&s' .echanics

A!s 5solation

A!s 5solation

A!s Lower *ac% Compound

A!s Compound

A!s


13/52

*iceps


14/52

;lutesF amstringsF Guadriceps Compound

;lutesF amstringsF Guadriceps Lower *ac% Compound





;lutesF amstringsF Guadriceps Compound;lutesF amstringsF Guadriceps Compound









;lutesF amstringsF Guadriceps Compound;lutesF amstringsF Guadriceps Lower *ac% Compound

amstrings 5solation









amstrings ;lutesF Lower *ac% 5solation

amstrings ;lutesF Lower *ac% 5solation








;lutesF amstringsF Guadriceps Lower *ac% Compound










15/52







Shoulders 5solationShoulders 5solation

Shoulders 5solation

Shoulders 5solation

Shoulders >riceps Compound


Shoulders 5solation

Shoulders 5solation



Shoulders CompoundShoulders 5solation


Shoulders 5solation


Shoulders 5solation

Shoulders 5solation

Shoulders 5solation

Shoulders 5solation

Shoulders 5solation

Shoulders 5solation

Shoulders 5solation

Shoulders 5solation

Shoulders 5solation


Shoulders 5solation

Shoulders 5solation




Shoulders 5solation



Shoulders 5solation


Shoulders 5solation

Shoulders 5solation

Shoulders 5solation



16/52

Shoulders 5solation


Shoulders Compound


Shoulders 5solation


Shoulders >riceps Compound>raps 5solation

>raps *icepsF Shoulders Compound

>raps *iceps Compound

>raps 5solation

>raps Shoulders Compound

>riceps 5solation

>riceps 5solation

>riceps 5solation

>riceps 5solation

>riceps Shoulders Compound>riceps 5solation

>riceps 5solation

>riceps 5solation

>riceps 5solation

>riceps 5solation

>riceps 5solation

>riceps 5solation

>riceps 5solation

>riceps 5solation

>riceps 5solation

>riceps 5solation

>riceps 5solation

>riceps 5solation

>riceps 5solation

>riceps 5solation


17/52

>pe

Abs

Abs

Abs

Abs

Abs

BackBack

Back

Back

Back

Back

Back

Back

Biceps

Biceps

BicepsBiceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps


18/52

Biceps

Biceps

Biceps

Biceps

Biceps

Biceps

CalvesCalves

Calves

Chest

Chest

Chest

Chest

Chest

Chest

Chest

ChestChest

Chest

Chest

Chest

Chest

Chest

Chest

Chest

Chest

Chest

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms

Forearms


19/52

Glutes

Glutes

Glutes

Glutes

Glutes

Glutes

GlutesGlutes

Glutes

Glutes

Glutes

Glutes

Glutes

Glutes

Glutes

Glutes

HamstringsHamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Hamstrings

Quadriceps

Quadriceps

Quadriceps

Quadriceps

Quadriceps

Quadriceps

Quadriceps

Quadriceps

Quadriceps

Quadriceps


20/52

Quadriceps

Quadriceps

Quadriceps

Quadriceps

Quadriceps

Quadriceps

ShouldersShoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

ShouldersShoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders


21/52

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

Shoulders

ShouldersTraps

Traps

Traps

Traps

Traps

Triceps

Triceps

Triceps

Triceps

TricepsTriceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps

Triceps


22/52

Exercise amesort icon

A!dominal Air *i%e

A!dominal 7endulum

Alternate each And Catch

*ench 9ac% nie

Chair Leg aise

$ecline A!dominal each$ecline *ench Alternate nee aise

$ecline *ench Alternate Leg aise

$ecline *ench nee aise

$ecline *ench Leg aise

$ecline Leg aise 0ith ip >hrust

$ecline Sit Up


23/52

5nverted ow

ope 7ull Up

8-*ar 7ull Up

0ide ;rip Chin Up

0ide ;rip 7ull Up

*odweight Standing Cal aise

$on%e Cal aise


24/52

*odweight Lunge

*odweight Side Lunge

*odweight Suat

*odweight Step Up

*odweight 0al%ing Lunge

*odweight 0all Suat

5ncline *ench *odweight Lungene Leg *odweight Suat

ne Leg *odweight 0all Suat

ear *odweight Lunge

Siss Suat

*ench $ips

Close ;rip 7ush Up

Single *ench $ip

>hree *ench $ip

>ricep $ips


25/52

!rimar" #uscle$s% Secondar" #uscle$s% #echanics T"pe

A!s Compound Abs

A!s 5solation Abs

A!s 5solation Abs

A!s Compound Abs

A!s 5solation Abs

A!s Compound AbsA!s Compound Abs

A!s 5solation Abs

A!s Compound Abs

A!s 5solation Abs

A!s Compound Abs

A!s 5solation Abs

A!s 5solation Abs

A!s 5solation Abs

A!s


26/52

*ac% *iceps Compound Back





Calves 5solation Calves

Calves 5solation CalvesCalves 5solation Calves




Chest ShouldersF >riceps Compound Chest

Chest Shoulders Compound Chest



Chest ShouldersF >riceps Compound Chest

Chest ShouldersF >riceps 5solation ChestChest Shoulders Compound Chest


;lutesF amstringsF Guadriceps Compound Glutes







;lutes 5solation Glutes






;lutesF amstringsF Guadriceps Compound Hamstrin












;lutesF amstringsF Guadriceps Compound Quadricep


27/52







;lutesF amstringsF Guadriceps Compound Quadricep;lutesF amstringsF Guadriceps Compound Quadricep




>riceps Shoulders Compound Triceps




>riceps ChestF Shoulders Compound Triceps


28/52


29/52

s

s

s

s

s

s

s

s

s

s

s

s

s


30/52

s

s

s

s

s

s

ss

s

s

s


31/52

Exercise amesort icon

A!dominal Air *i%e

A!dominal *ar!ell ollouts

*ench 9ac% nie

$ecline A!dominal each

$ecline *ench Alternate nee aise

$ecline *ench nee aise$ecline Leg aise 0ith ip >hrust

+ercise *all Leg >uc%

anging nee aise

Ling Alternate nee aise

Ling eel >ouches

Ling Leg aise 0ith ip >hrust

oman Chair nee aise

oman Chair >wisting nee aise

Seated Leg >uc%s

Side Crunch 0ith Leg Lit>wisting $ecline $um!!ell Situps

>wisting $ecline Sit Up

>wisting anging nee aise

0eighted Chair nee aise

0eighted anging nee aise

*ar!ell 7ullover And 7ress

*ent ver $um!!ell ow

*ent ver ow

Chin Up

Close ;rip *ent ver ow

Close ;rip 7ull Up

$eadlit

E *ar everse ;rip *ent ver ow

igh 5nverted ow

5ncline *ench *ar!ell ow

5ncline *ench >wo Arm $um!!ell ow

5nverted ow

ne Arm *ent ver ow

ne Arm $um!!ell ow

7alm otational ow

7alms 5n *ent ver $um!!ell ow

everse ;rip *ent ver $um!!ell ow

everse ;rip *ent ver ow

everse ;rip 5ncline *ench *ar!ell ow

everse ;rip 5ncline *ench >wo Arm $um!!ell ow

ope 7ull Up

8-*ar 7ull Up

0ide ;rip Chin Up


32/52

0ide ;rip 7ull Up

1 Leg 7ushup

Alternate $um!!ell *ench 7ress &high start'

Alternate $um!!ell *ench 7ress &low start'

*ar!ell *ench 7ress

*ar!ell 7ullover And 7ress

*ench 7ushupsChest $ip

$ecline *ench 7ress

$ecline $um!!ell *ench 7ress

$eep 7ush Ups

$um!!ell *ench 7ress

$um!!ell


33/52

*odweight Lunge


*odweight Suat

*odweight Step Up


*odweight 0all Suat

*o+ Suat &shown with !ench'$eadlit

$ecline *ench *ar!ell Lunge

$eep Suat

$um!!ell $eadlit


$um!!ell Lunge

$um!!ell ear Lunge

$um!!ell Side Lunge

$um!!ell Split 9ump

$um!!ell Suat$um!!ell Suat >o *ench

$um!!ell Step Up


$um!!ell 0all Suat

+ercise *all 0all Suat


34/52

Eerchers suat

1@2 Suat

1@4 Suat

*ar!ell ac% Suat

*ar!ell 9umping Suats

*ar!ell Lunge

*ar!ell ear Lunge*ar!ell Side Lunge

*ar!ell Side Split Suat

*ar!ell Split 9ump

*ar!ell Step Ups


*odweight 9ump Suat

*odweight Lunge


*odweight Suat

*odweight Step Up*odweight 0al%ing Lunge

*odweight 0all Suat

*o+ Suat &shown with !ench'

$eadlit


$eep Suat

$um!!ell $eadlit


$um!!ell Lunge

$um!!ell ear Lunge

$um!!ell Side Lunge

$um!!ell Split 9ump

$um!!ell Suat


$um!!ell Step Up


$um!!ell 0all Suat



35/52

verhead Suat

7ile Suat

ear *odweight Lunge

Siss Suat

Speed Suats

Suat

Suat >o *enchSumo Suat

0al%ing *ar!ell Lunge

0eighted +ercise *all 0all Suat

0eighted Siss Suat

0eighted Suat

0ide Suat

Eerchers suat

1@2 Suat

1@4 Suat

*ar!ell ac% Suat*ar!ell 9umping Suats

*ar!ell Lunge

*ar!ell ear Lunge

*ar!ell Side Lunge

*ar!ell Side Split Suat

*ar!ell Split 9ump

*ar!ell Step Ups


*odweight 9ump Suat

*odweight Lunge


*odweight Suat

*odweight Step Up


*odweight 0all Suat

*o+ Suat &shown with !ench'


$eep Suat

$um!!ell $eadlit


$um!!ell Lunge

$um!!ell ear Lunge

$um!!ell Side Lunge

$um!!ell Split 9ump

$um!!ell Suat


$um!!ell Step Up



36/52

$um!!ell 0all Suat



37/52

Seated Alternating hree *ench $ip

>ricep $ips

0eighted *ench $ips

0eighted >hree *ench $ips

0eighted >ricep $ips


38/52

!rimar" #uscle$s% Secondar" #uscle$s%

A!s

A!s Shoulders

A!s

A!s

A!s

A!sA!s

A!s Shoulders

A!s


39/52

*ac% *iceps

Chest ShouldersF >riceps

Chest Shoulders

Chest Shoulders

Chest Shoulders

*ac%F Chest ShouldersF >riceps

Chest ShouldersChest Shoulders

Chest Shoulders

Chest Shoulders

Chest Shoulders

Chest Shoulders





ChestF Shoulders >ricepsChest Shoulders

Chest Shoulders



Chest >riceps


Chest Shoulders

Chest >riceps

Chest Shoulders

Chest Shoulders




Chest Shoulders

Chest Shoulders

Chest Shoulders

;lutesF amstringsF Guadriceps













40/52







;lutesF amstringsF Guadriceps*ac%F ;lutesF amstrings CoreF raps



;lutesF amstringsF Guadriceps Lower *ac%






;lutesF amstringsF Guadriceps;lutesF amstringsF Guadriceps















;lutesF amstringsF Guadriceps Shoulders














41/52



















*ac%F ;lutesF amstrings CoreF raps


























42/52













































43/52

























Shoulders >riceps

Shoulders >riceps

Shoulders >riceps

Shoulders >riceps

Shoulders

Shoulders >riceps

Shoulders ;lutesF amstringsF Lower *ac%F >riceps

Shoulders >riceps

Shoulders >riceps

ChestF Shoulders >riceps

Shoulders >riceps

Shoulders >riceps

Shoulders >riceps

Shoulders >riceps

Shoulders >riceps

Shoulders >riceps

Shoulders >riceps

Shoulders >riceps

Shoulders *iceps


44/52

Shoulders >riceps

Shoulders >riceps

Shoulders >riceps

Shoulders >riceps

Shoulders >riceps

Shoulders >riceps

Shoulders >ricepsShoulders

Shoulders >riceps

Shoulders >riceps

Shoulders >riceps

>raps *icepsF Shoulders

>raps *icepsF Shoulders

>raps *iceps

>raps Shoulders

>riceps Shoulders

>riceps ChestF Shoulders>riceps Chest

>riceps Shoulders

>riceps Shoulders

>riceps Shoulders

>riceps Shoulders

>riceps Shoulders

>riceps Shoulders

>riceps Shoulders

>riceps Shoulders

>riceps ChestF Shoulders

>riceps Shoulders

>riceps Shoulders

>riceps Shoulders


45/52

E&uipment 'sed

*odweight

*ar!ell

*odweight

*odweight

*odweight

*odweight*odweight

+ercise *all

*odweight

*odweight

*odweight

*odweight

*odweight

*odweight

*odweight

*odweight$um!!ells

*odweight

*odweight

$um!!ells

$um!!ells

*ar!ell

$um!!ells

*ar!ell

*odweight

*ar!ell

*odweight

*ar!ell

*ar!ell

*odweight

*ar!ell

$um!!ells

*odweight

*ar!ell

$um!!ells

$um!!ells

$um!!ells

$um!!ells

*ar!ell

*ar!ell

$um!!ells

*odweight

*odweight

*odweight


46/52

*odweight

*odweight

$um!!ells

$um!!ells

*ar!ell

*ar!ell

*odweight*odweight

*ar!ell

$um!!ells

*odweight

$um!!ells

$um!!ells

+ercise *all

+ercise *all

*ar!ell

*ar!ell*ar!ell

$um!!ells

+ercise *all

*odweight

$um!!ells

$um!!ells

$um!!ells

$um!!ells

*odweight

$um!!ells

*ar!ell

*ar!ell

ther

*ar!ell

*odweight

*ar!ell

*ar!ell

*ar!ell

*ar!ell

*ar!ell

*ar!ell

*ar!ell

*ar!ell

*ar!ell

*ar!ell

*ar!ell

$um!!ells

*odweight


47/52

*odweight

*odweight

*odweight

*odweight

*odweight

*odweight

*ar!ell*ar!ell

*ar!ell

*ar!ell

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells$um!!ells

$um!!ells

$um!!ells

$um!!ells

+ercise *all

$um!!ells

*ar!ell

*ar!ell

*odweight

$um!!ells

*ar!ell

*ar!ell

*odweight

*odweight

$um!!ells

*ar!ell

$um!!ells

*odweight

*odweight

*ar!ell

*ar!ell

*ar!ell

*ar!ell

*ar!ell

+ercise *all

ther

ther

*ar!ell


48/52

*ar!ell

*ar!ell

*ar!ell

*ar!ell

*ar!ell

*ar!ell

*ar!ell*ar!ell

*ar!ell

*ar!ell

*ar!ell

$um!!ells

*odweight

*odweight

*odweight

*odweight

*odweight*odweight

*odweight

*ar!ell

*ar!ell

*ar!ell

*ar!ell

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

+ercise *all

$um!!ells

*ar!ell

*ar!ell

*odweight

$um!!ells

*ar!ell

*ar!ell

*odweight

*odweight

$um!!ells


49/52

*ar!ell

$um!!ells

*odweight

*odweight

*ar!ell

*ar!ell

*ar!ell*ar!ell

*ar!ell

+ercise *all

ther

ther

*ar!ell

*ar!ell

*ar!ell

*ar!ell

*ar!ell*ar!ell

*ar!ell

*ar!ell

*ar!ell

*ar!ell

*ar!ell

*ar!ell

$um!!ells

*odweight

*odweight

*odweight

*odweight

*odweight

*odweight

*odweight

*ar!ell

*ar!ell

*ar!ell

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells


50/52

$um!!ells

+ercise *all

$um!!ells

*ar!ell

*ar!ell

*odweight

$um!!ells*ar!ell

*ar!ell

*odweight

*odweight

$um!!ells

*ar!ell

$um!!ells

*odweight

*odweight

*ar!ell*ar!ell

*ar!ell

*ar!ell

*ar!ell

+ercise *all

ther

ther

*ar!ell

*ar!ell

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

*ar!ell

$um!!ells

+ercise *all

*ar!ell

*ar!ell

*ar!ell

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

$um!!ells

*ar!ell


51/52

*ar!ell

$um!!ells

*ar!ell

*ar!ell

$um!!ells

$um!!ells

*ar!ell$um!!ells

$um!!ells

$um!!ells

$um!!ells

*ar!ell

$um!!ells

$um!!ells

$um!!ells

*odweight

*ar!ell*ar!ell

$um!!ells

*odweight

*ar!ell

+ercise *all

*ar!ell

*ar!ell

*odweight

*odweight

*odweight

ther

ther

ther


52/52

C(#!)E* + C(#!)E* , C(#!)E* -

ammer Curls *icep Curls ammer Curls

Lateral shoulder lits Suat 7ress Straight 7unches

*ent over ows Lateral shoulder lits oo%s

>riceps +tensions >riceps +tensions >ricep +tensions

Suat igh 7ull 7ress Lunge Suat Cross Uppercuts

*ent over wists ussian >wists

6 H 6 reps 6 H 6 reps 6 H 12 reps &speed'

- personal circuit workout generator

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