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Sample Exercises
Back
Dumbbells
21 HammerCurls
21's
Airplane Bicep Curls
Airplane Lateral Raises
Airplane Tricep Kickbacks
Airplane Tricep Pushbacks
Alternating Bicep Curls on One Leg
Alternating Hammer Curls on One Leg
Alternating Lunge and Shoulder Press
Back Row
Back Row on One Leg
Bent Over Row
Bent Over Row Close Grip
Bent Over Tricep Pushback
Bicep & Hammers
Bicep Curl
Bicep Curls
Bicep Curls w/ twist
Bicep Curls Across Body
Bicep Curls Alternating
Bicep Curls Kneeling
Bicep Curls on One Leg
Bicep Curls to Hammers
Biceps and Triceps 21's
Chest Flys with One Leg Bridge
Chest Press (Close Grip / Feet Up)
Core Bridge
Crunch w/ 1 Arm Across Body
Deadlift w/ Bicep Curl on One Leg
Deadlifts on One Leg
Forearm Curls(reverse curls)
French Press in Bridge Position
Front Shoulder Raise with Lunge
Hammer Curls
Hammer Curls on One Leg
KettleBell Full Swing
KettleBell Squat and Upright Row
Kickbacks
Lateral Raises on One Leg
Lunge and Double Bicep Curl
Lunge and Double Lateral Raise
Lunge and Double Shoulder Press
Lunge and Front Shoulder Raise
Lunge and Lateral Raise
Lunge, Bicep Curl and Shoulder Press
One Arm Shoulder Raise SWITCH
One arm, One Leg Back Row
One Leg Deadlift, Bicep Curl and Shoulder Press
One Leg Oblique Twist
One Leg Switch Shoulder Raise
One Leg, One Arm Dumbbell Touch
Overhead Tricep Press
Rear Delts (shoulders)
Reverse Fly Bent Over
Rotators (palms facing)
Rotators (palms up)
Shoulder Circles
Shoulder Press on One Leg
Squat and Bicep Curl
Squat and Front Shoulder Raise
Squat and Lateral Raise
Squat and Shoulder Press
Squat, Hammer Curl, Press
Squats
Straight Leg Ab Raises - Advanced
Tricep Pushback on One Leg
Uni Lateral Row
Woodchops
Wrist Curls
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Workouts are great. My arms feel great but they tire, I have to fight against the burn, its a great workout :)
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Where do I start? What a journey it has been. From 'No Abs' to 'Best Abs' and a fitness competition win!!
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Having my own personal trainer really motivates me. He is always there for me - email, text, social media and by cell phone!
- Carolina H, VA
I travel around the world as a tattoo artist. Franklin designs custom workouts for me and it makes staying fit easy for me.
- Lea V., NC
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