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The Wilkes WorkoutCreated by jessewilkes
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The Wilkes WorkoutCreated by jessewilkes
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4 Workouts / 39 Exercises
16% Cardio / 84% Strength Training
3 Days on, 1 Day off
Build Lean Muscle!
First Month, Next month switch up exersizes!
Chest and Triceps First Month
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Elliptical Machine 00:15:00 The elliptical machine provides a workout similar to running, except that it ... |
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Bench Press - Smith Machine 4 sets: 10 reps, 8 reps, 6 reps, 4 reps Same as the Barbell Bench Press but with a Smith Machine. Exercise image... |
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Bench Press - Dumbbells, Inclined 4 sets: 10 reps, 8 reps, 6 reps, 4 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a... |
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Decline Machine Press 4 sets: 10 reps, 8 reps, 6 reps, 4 reps Decline Machine Press |
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Cable Crossover 4 sets: 10 reps, 8 reps, 6 reps, 4 reps Hold the stirrup cable attachments that are attached to a high pulley. Stand ... |
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Tricep Pushdowns - Rope 4 sets: 10 reps, 8 reps, 6 reps, 4 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom o... |
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Dips 4 sets: 12 reps, 10 reps, 8 reps, 6 reps Using the parallel bars, grip the handles and push yourself up to your... |
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Skull Crushers 4 sets: 10 reps, 8 reps, 6 reps, 4 reps Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back... |
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Tricep Kickbacks - Dumbbell 4 sets: 10 reps, 10 reps, 8 reps, 6 reps Stand to the right of a flat bench. Bend your left knee and rest it on the... |
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Elliptical Machine 00:15:00 The elliptical machine provides a workout similar to running, except that it ... |
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SamiSam Shamani from Woodland Hills, California (LA Fitness) |
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chrisibxChristopher Horton from Washington, North Carolina (Fitness Unlimited) |
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aghoniemAdam Ghoniem from Canyon Country, California (LA Fitness) |
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Zemunistyler porter from United States |
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rockin6packnick cadd from woodland hills, California (la fitness) |
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jessewilkesJesse wilkes from Woodland Hills, California (LA Fitness Woodland Hills) |
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Nordic Nightmare added a post to the 1 pound per week, too much? topic. |
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owen18 added a post to the Sleep Goal topic. |
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StephieB added a post to the Recomemndation - Whey Protein - no sweeteners topic. |
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laxcola from United States |
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nichus from Longmont, Colorado |
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coliv77 from Atlanta, Georgia |
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