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Extension Bars Set
is this a good workout?
dumbbells fly--bench 90* sets-2 reps-10
dumbbells or cable fly--bench 45* sets-2 reps-10
dumbbells shoulder press sets-2 reps-10
Cable Lateral Raise sets-2 reps-10
Bent-over Cable Lateral Raise sets-2 reps-10
Wide Grip Lat Pull down sets-2 reps-10
Incline Dumbbell Curl sets-2 reps-10
Lying Barbell triceps Extension sets-2 reps-10
dumbbell kickback sets-2 reps-10
day2
push-ups sets-2 reps-10
bent over dumbbell raise sets-2 reps-10
Wide-Grip Cable Row sets-2 reps-10
Standing One-Arm Row sets-2 reps-10
Dumbbell curl sets-2 reps-10
Straight-Bar Cable Curl sets-2 reps-10
Lying Dumbbell triceps extension sets-2 reps-10
Swiss-Ball Crunch sets-2 reps-25
Side Plank-hold for 90 sec. sets-2
It's hard to say without knowing your current fitness level, but it looks like a good workout. If you are only planning on doing 2 sets, you may want to try doing it with lighter weight in a circuit fashion (one right after the other). However, if you are trying to gain muscle I'd add a 3rd set, decrease the reps and add weight. I'd also incorporate the swiss ball more. It's great for building your core and stabilizer muscles. You can incorporate it by doing some of your exercises like the dumbbell shoulder press while sitting on the ball.
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