How to Strength Train Effectively in a Commercial Gym

Exercise 1 of 8

Dumbbell Press

Equipment

Bench, Dumbbells

Sets

4

Reps

10 per side

Rest

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Exercise 2 of 8

Cable Lateral Raise

Equipment

Adjustable Cable Machine

Sets

3

Reps

15 per side

Rest

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How to

Exercise 3 of 8

Dumbbell Front Raise

Equipment

Dumbbells

Sets

3

Reps

20

Rest

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Play How to

Exercise 4 of 8

Face Pull

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

4

Reps

20

Rest

--

Play How to

Exercise 5 of 8

Barbell Curl

Equipment

Barbell

Sets

3

Reps

8

Rest

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Exercise 6 of 8

Rope Pushdown

Equipment

Cable Machine

Sets

3

Reps

15

Rest

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Exercise 7 of 8

Dumbbell Hammer Curl

Equipment

Dumbbells

Sets

3

Reps

12

Rest

--

Play How to

Exercise 8 of 8

Barbell Triceps French Press

Equipment

Sets

3

Reps

12

Rest

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