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Built Program Workout and Muscle
Built Program Workout and Muscle
Exercise
Primary
muscle
Secondary
muscle
Time
Calories
burned
Hammer Press
Quadriceps
5-10 mins
65
Wall sits
5-10 mins
60
Bicycle
Bicep of The
Thigh
Abdominal
Gluteus
Maximus
Gastronomies
5-10 mins
60
Squats
Quadriceps
5-10 mins
75
Calf Raises
Gastronomies
5-10 mins
75
Leg press
Quadriceps
5-10 mins
65
Leg Curls
Hamstring
Gluteus
Maximus
Gluteus
Maximus
Tibialis
anterior
Gluteus
Maximus
Gluteus
Maximus
5-10 mins
65
Upper body
Exercise
Dumbbell Curls
Bicep
Brachioradialis
Bicep
Brachioradialis
Abdominal
Negatives
Bicycle
Bench Press
Planks
Medicine twists
Timed Chin Up
Tricep pull
downs
Pectoral
major
Abdominal
abdominal
Biceps
Trapezious
Time
Calories
burned
Deltoid
5-10 mins
65
Deltoid
5-10 mins
75
Gluteus
Maximus
Triceps
5-10 mins
65
5-10 mins
75
Triceps
5-10 mins
85
Oblique
Trapezious
Triceps
5-10 mins
N/A
5-10 mins
110
75
65