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Workout Lab

15 Minute Workout

We know you are busy with little time to waste in your daily routine. The 15 minute workout is perfect for those moments when you're thinking about skipping a workout or you're extra pressed for time. The 15 minute workout consists of four multi-joint exercises performed for 3 rounds. Perform each exercise for 15 reps in a circuit fashion, resting only when you complete each round. This is also an excellent workout if you are traveling or have limited equipment available to you. Enjoy!
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30 Minute Workout

This 30 minute workout targets the whole body. The goal of the workout is to keep your heart rate elevated by keeping the rest periods short. Perform the 30 minute workout as a circuit. Do one set of each exercise for 10 reps resting after the completion of one round. Perform two to three more rounds for up to 30 minutes. Workout with a partner for extra motivation. You know you have 30 minutes to spare, so get going. Remember to go fast, but don't sacrifice your technique.
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Abdominal Specialization Workout

The abdominal specialization workout is an intense workout featuring a wide variety of exercises. Perform the abdominal specialization workout a max of twice per week until the desired results are met. Use this workout if your abdominal development is lagging behind other muscle groups.
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Abs Workout

If you want amazing abs, you'll need to eat clean, train hard and have good genetics. Or know a good plastic surgeon. Chances are you probably want to take the non-surgical approach to getting cut abs. For ideas on eating clean and burning fat visit www.burnthefat.com. If you are looking for a solid ab workout routine to tighten up your stomach muscles -- follow this simple workout. The exercises in the ab workout have been selected to develop a strong and sexy core.
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Abs: Beginner

If you're looking for lean, well defined abs - you'll need to follow a healthy diet and perform high intensity cardio. While you are working off any extra weight that may be covering your abs, try these exercises to strengthen your core.
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Aerobic Workout

If you are looking for a simple aerobic workout -- running may be the best choice. It requires no equipment and the intensity can be controlled by your pace. If you haven't been active, take it slow. Go for duration, not speed. Feel free to combine walking and running. Make sure you warm up by walking at a brisk pace for 5 to 10 minutes. Stretch after you run and not before. During the summer months stay hydrated by consuming at least 1 liter of fluid.
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Arm Specialization Workout

The arm specialization workout is an intense workout featuring a wide variety of exercises. Perform the arm specialization workout a max of twice per week until the desired results are met. Use this workout if your arm development is lagging behind other muscle groups.
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At Home Workout

Supplement your in gym training with exercise at home. Getting fit at home has its benefits. When you're not at the gym you can do "extra credit". Workout in the privacy of your own home and no matter what the weather is doing outside, inside you can always train. Home workouts don’t have to be boring. Partner with a buddy or hire a personal trainer to make your home workouts fun and exciting. All you need is the right attitude and some basic equipment.
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Back Specialization Workout

The back specialization workout is an intense workout featuring a wide variety of exercises. Perform the back specialization workout a max of twice per week until the desired results are met. Use this workout if your back development is lagging behind other muscle groups.
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Back: Beginner

This routine includes basic exercises for building back strength. If you can perform a pullup use a pullup bar rather than assisted pullup machine. Focus on pulling with your back muscles rather than your arms. When performing any rowing motion remember to keep the natural arch in the lower back.
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Basic 8

This 30-minute routine works every major muscle group˜. Perform this workout three times per week on non-consecutive days and you'll feel and see the difference quickly.
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Biceps Workout - Phase One

The biceps are probably the most exercised muscle group in gyms today. The biceps are seen by many as the number one reason to workout. If you are looking for a great biceps pump, follow these instructions. Perform each biceps exercise for four sets of 10 reps. Rest two minutes between each exercise. Perform this workout twice a week for three weeks; after, move to phase two.
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Biceps: Beginner

The beginner biceps routine includes three must have exercises: the barbell curl, incline dumbbell curl and hammer curls. On the barbell curls maintain and athletic stance and eliminate momentum. On all your exercises, pause at the top of the movement, squeeze your biceps and lower the weight under control.
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Bodybuilding Workout - Advanced Whole-Body Split

The advanced whole-body training split is perfect for bodybuilders with twelve months or more of training experience. Each muscle group is trained three times per week and provides for a good training base for future programs. The advanced whole-body training split is a good choice during pre-contest preparation or during a fat burning "cutting" phase. Training all the major muscle groups during a single session has been shown to increase the metabolic rate for up to 48 hours post workout.
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Bodybuilding Workout - Chest, Shoulders, Tri's

The focus of the bodybuilding workout is to gain strength, followed by muscle mass. The training volume is limited to two compound exercises per muscle group. Follow this program for three weeks and then switch to another, less intense program. Monitor your workouts by recording your sets, reps, rest periods, and weights. Keep the workout short, intense and focused. Use as much weight as possible on your working sets.
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