Weight Training Workout - Fitness Template
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Weight Training Workout
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InstructionsRepeat Sets One through Three twice a week for a great total body weight training workout. If you work out alone, track your own individual progress in the first tab. If you work out as a group, or with a trainer, track your progress against others progress in the second tab.
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TuesdayThursdayTips & Tricks
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Set OneDo Each Set Three Times; Consecutively
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Reverse Lunge10 - 15 reps12 - 20 lb. weights10 - 15 reps12 - 20 lb. weightsSit In Heels
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Chest Press10 - 15 reps5 - 10 lb. weights10 - 15 reps5 - 10 lb. weights
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Bend Over Row10 - 15 reps5 - 10 lb. weights10 - 15 reps5 - 10 lb. weights
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Set TwoDo Each Set Three Times; Consecutively
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Walking Lunges12 - 16 reps12 - 20 lb. weights12 - 16 reps12 - 20 lb. weightsHold Positions For Two Seconds
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Front Arm Raise12 - 15 reps5 - 10 lb. weights12 - 15 reps5 - 10 lb. weights
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Reverse Fly12 - 15 reps5 - 10 lb. weights12 - 15 reps5 - 10 lb. weights
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Side Arm Raise12 - 15 reps5 - 10 lb. weights12 - 15 reps5 - 10 lb. weights
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Set ThreeDo Each Set Three Times; Consecutively
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Dead Lift12 - 15 reps12 - 15 lb. weights12 - 15 reps12 - 15 lb. weightsIf You Experience Any Back Pain During This Exercise - Stop
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Tricep Kickback12 - 15 reps5 - 10 lb. weights12 - 15 reps5 - 10 lb. weights
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Bicep Curl12 - 15 reps5 - 10 lb. weights12 - 15 reps5 - 10 lb. weights
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Weight Training Workout
Track Your Indiviual Progress
Track Your Group Progress
 
 
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