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This 600 rep workout focuses on two exercises of specific body muscle groups legs, back and chest. This will improve strength, aim for better technique,  lower weight and higher reps.   Always warm up before the workout and stretch off post workout.    Exercise Equipment Weight Reps Sets Chest Press Barbell 60 kg 10 10 Wall ball Shots Wall ball 5 kg 10 10 Squats N/A bodyweight 10 10 Incline Press Parallel Bars bodyweight 10 10 Bent Over Rows Dumbbells 15 kg 10 10 Lat Rows Close Hand Cable machine 50 kg 10 10 Time scale  15-20 minutes Excellent 21-26...

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    CHIN UP EXERCISE You just need an overhead bar to do chin-up exercise. Use a close grip to work on your biceps. As you move up, make sure that your legs are crossed and they don’t touch the ground when you move down. Go to a park or find another place where you can grab ahold of a higher spot and pull your body weight up and off the ground. This will tax your arms and upper back, giving you a great upper body workout without any equipment at all.

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  Although it is always best to have a fitness trainer set up a strength training routine for you, sometimes you just don’t have the money for it. Or, perhaps you want to start to get results before you can get an appointment with one. Either way, it helps to know which muscles you need to work for the best physique building results. So, if you’re new to the workout world, these are the nine muscle groups that you want your strength training routine to include, as well as some exercises you can use to work them: Chest (push-ups, flyes,...

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Whether you’re new to the world of tennis or have been serving the ball across the net for years, there are some exercises you can do that will help improve your game. That’s right. Perform a few of these tennis enhancing moves and you’ll be able to outplay your opponent, even if that ...READ MORE

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  Most people make sure they have adequate weights and cardio equipment to get fit, but if your workout regimen doesn’t include the use of a foam roller, you’re likely missing out. Even though they look pretty useless, they do offer a number of fitness benefits, including these three: Increased flexibility When your muscles are tight, you’re not going to have a very large range of motion with your movements. However, when you use a foam roller before working out (in your warm-up phase), your muscles release their tension which allows you greater flexibility to perform the movements you are...

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