Rubbi Personal Circuit Workout Generator

7/25/2019 Rubbi Personal Circuit Workout Generator

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#1 - Upper - Simple 6 Shoulder pushups#2 - Lower - Simple 2 Sissy squats#3 - Cardio Advanced 2 umpin! "ac s#$ - Core 6 %-ups#& - Static & 'andstand

#6 - Upper - Advanced 1( )oor pullups#( - Lower - Advanced 6 Sumo squats#* - Core 1$ 'ollow#+ - Cardio Simple & ,ountain clim ers#1. - /hole ody 1( 0he ,i!hty Al atross


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Upper ody Lower ody1 )iamond pushups 1 e!ular squats 12 /ide pushups 2 Sissy squats 23 e!ular pushups 3 Cal raises 3$ )ips $ Little pi!!ies $& Alli!ator pushups & Side lun!es &

6 Shoulder pushups 6 Sumo squats 6( 4nuc les pushups ( ul!arian split squats (* 5nverted rows * 5ron mi es *+ Let me ins + o "umps +

1. )ive om ers 1. 7ne le! squats 1.11 all pushups 1112 8ylo pushups 1213 8seudo plance 131$ Chest rollouts 1$1& Spider pushups16 Superman pushups1( )oor pullups1* Sta!!ered pushups1+ )olphin pushups


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Core StaticCrunches 1 8lan 1'ip raises 2 Side plan 9 oth sides: 2Air 8lun!es 3 L-sit 3icycle $ /all squat hold $'ello )arlin! & 'andstand &

%-ups 6 Superman 6 ac nives ( 'ollow5ron Crosses 9see ;A;7


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Cardio /hole odyS ippin! 1 ear crawls

umpin! "ac s 2 urpeeseaction all 3 Side cra walunnin! on spot $ Con used ear Crawl,ountain clim ers & 'ill ear Crawl

Step ups 6 ear Sprint( Camel /al* Cray>sh /al+ Cra /al

1. =ro! umps11 =ro! Stand12


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Upper) Clean) Shoulder 8ress) 0riceps tensions/oodchoppers)eadli t

omanian )eadli t4 Swin!7'-4 Clean and erows


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Lower


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ercise Damesort icon)um ell Side endsSeated )um ell Side ends

0wistin! )ecline )um ell Situps/ei!hted Chair 4nee aise/ei!hted 'an!in! 4nee aise

ent 7ver )um ell ow)um ell 8ullover5ncline ench 0wo Arm )um ell ow7ne Arm )um ell ow8alm otational ow8alms 5n ent 7ver )um ell oweverse


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0wistin! Standin! )um ell CurlEottman CurlEottman 8reacher Curl7ne Le! Seated )um ell Cal aiseSeated )um ell Cal aiseStandin! 7ne Le! Cal aise /ith )um ell

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)um ell Split ump)um ell Squat)um ell Squat 0o ench)um ell Step Up)um ell /al in! Lun!e)um ell /all Squat

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Alternate Lyin! )um ell everse =lyAlternate 7ne Arm Standin! 8alms 5n )um ell 8ressAlternate Seated Arnold 8ressAlternate Seated ent 7ver )um ell everse =lyAlternate Seated )um ell =ront aiseAlternate Seated )um ell 8ress

Alternate Seated 8alms 5n )um ell 8ressAlternate Standin! Arnold 8ressAlternate Standin! )um ell =ront aiseAlternate Standin! )um ell 8ressent 7ver )um ell everse =ly)u lin 8ress)um ell =ront aise 7n 5ncline ench)um ell Lateral aise)um ell everse =ly 7n 5ncline enchLyin! )um ell everse =ly7ne Arm ent 7ver )um ell everse =ly7ne Arm )um ell =ront aise 7n 5ncline ench7ne Arm )um ell Lateral aise7ne Arm )um ell everse =ly 7n 5ncline ench7ne Arm Lyin! )um ell everse =ly7ne Arm Seated Arnold 8ress7ne Arm Seated ent 7ver )um ell everse =ly7ne Arm Seated )um ell =ront aise7ne Arm Seated )um ell 8ress7ne Arm Seated 8alms 5n )um ell 8ress7ne Arm Standin! Arnold 8ress7ne Arm Standin! )um ell =ront aise7ne Arm Standin! )um ell 8ress7ne Arm Standin! 8alms 5n )um ell 8ressSeated Alternate )um ell Lateral aiseSeated Arnold 8ressSeated ent 7ver )um ell everse =lySeated )um ell =ront aiseSeated )um ell Lateral aiseSeated )um ell 8ressSeated 7ne Arm )um ell Lateral aiseSeated 8alms 5n )um ell 8ressStandin! Arnold 8ressStandin! )u lin 8ressStandin! )um ell =ront aiseStandin! )um ell 8ressStandin! 8alms 5n )um ell 8ress)um ell Shru!)um ell Upri!ht ow7ne Arm )um ell Upri!ht owSeated )um ell Shru!

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Alternate ent 7ver )um ell 4ic acAlternate Lyin! )um ell tensionAlternate Seated ent 7ver )um ell 4ic acent 7ver )um ell 4ic acClose


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ac iceps Compoundac F Chest 5solationac iceps Compoundac iceps Compoundac iceps Compoundac iceps Compoundac iceps Compoundac iceps Compoundiceps =orearms 5solationiceps 5solationiceps 5solationiceps =orearms 5solationiceps 5solationiceps =orearms 5solationiceps =orearms 5solationiceps =orearms 5solationiceps 5solationiceps =orearms 5solationiceps 5solationiceps 5solationiceps =orearms 5solationiceps =orearms 5solationiceps 5solationiceps =orearms 5solationiceps 5solationiceps =orearms 5solationiceps 5solationiceps 5solationiceps =orearms 5solationiceps 5solationiceps 5solationiceps =orearms 5solationiceps 5solationiceps =orearms 5solationiceps 5solationiceps =orearms 5solationiceps 5solationiceps =orearms 5solationiceps 5solationiceps =orearms 5solationiceps 5solationiceps =orearms 5solation


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Chest Shoulders 5solationChest Shoulders CompoundChest Shoulders CompoundChest Shoulders 5solationChest Shoulders 5solationChest Shoulders CompoundChest Shoulders 5solationChest Shoulders CompoundChest ShouldersF 0riceps CompoundChest Shoulders 5solationac F Chest 5solationChest Shoulders CompoundChest Shoulders 5solationChest 0riceps CompoundChest ShouldersF 0riceps CompoundChest Shoulders CompoundChest 0riceps CompoundChest Shoulders Compound=orearms iceps 5solation=orearms 5solation=orearms 5solation=orearms 5solation=orearms 5solation=orearms iceps 5solation=orearms 5solation=orearms 5solation=orearms 5solation=orearms 5solation=orearms iceps 5solation=orearms 5solation=orearms 5solation=orearms 5solation=orearms 5solation=orearms iceps 5solation=orearms iceps 5solation=orearms iceps 5solation


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Shoulders 5solationShoulders 0riceps CompoundShoulders 0riceps CompoundShoulders 5solationShoulders 5solationShoulders 0riceps Compound

Shoulders 0riceps CompoundShoulders CompoundShoulders 5solationShoulders 0riceps CompoundShoulders 5solationShoulders 0riceps CompoundShoulders 5solationShoulders 5solationShoulders 5solationShoulders 5solationShoulders 5solationShoulders 5solationShoulders 5solationShoulders 5solationShoulders 5solationShoulders 0riceps CompoundShoulders 5solationShoulders 5solationShoulders 0riceps CompoundShoulders 0riceps CompoundShoulders 0riceps CompoundShoulders 5solationShoulders 0riceps CompoundShoulders 0riceps CompoundShoulders 5solationShoulders 0riceps CompoundShoulders 5solationShoulders 5solationShoulders 5solationShoulders 0riceps CompoundShoulders 5solationShoulders 0riceps CompoundShoulders CompoundShoulders 0riceps CompoundShoulders 5solationShoulders 0riceps CompoundShoulders 0riceps Compound

0raps 5solation 0raps icepsF Shoulders Compound 0raps iceps Compound 0raps 5solation 0raps Shoulders Compound


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0riceps 5solation 0riceps 5solation 0riceps 5solation 0riceps 5solation 0riceps Shoulders Compound 0riceps 5solation

0riceps 5solation 0riceps 5solation 0riceps 5solation 0riceps 5solation 0riceps 5solation 0riceps 5solation 0riceps 5solation 0riceps 5solation 0riceps 5solation 0riceps 5solation 0riceps 5solation 0riceps 5solation 0riceps 5solation 0riceps 5solation


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0ypeAbsAbsAbsAbsAbs

BackBackBackBackBackBackBackBackBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBicepsBiceps


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BicepsBicepsBicepsCalvesCalvesCalves

ChestChestChestChestChestChestChestChestChestChestChestChestChestChestChestChestChestChestForearmsForearmsForearmsForearmsForearmsForearmsForearmsForearmsForearmsForearmsForearmsForearmsForearmsForearmsForearmsForearmsForearmsForearmsGlutesGlutesGlutesGlutesGlutesGlutes


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GlutesGlutesGlutesGlutesGlutesGlutes

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ShouldersShouldersShouldersShouldersShouldersShoulders

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TricepsTricepsTricepsTricepsTricepsTriceps

TricepsTricepsTricepsTricepsTricepsTricepsTricepsTricepsTricepsTricepsTricepsTricepsTricepsTriceps


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Exercise amesort iconA dominal Air i eA dominal 8endulumAlternate each And Catchench ac 4ni eChair Le! aise

)ecline A dominal each)ecline ench Alternate 4nee aise)ecline ench Alternate Le! aise)ecline ench 4nee aise)ecline ench Le! aise)ecline Le! aise /ith 'ip 0hrust)ecline Sit Up=loor Crunch 9le!s on ench:=loor 0oe each'an!in! 4nee aise'an!in! Le! aise'ip 0hrustsLower A dominal 'ip ollLyin! Alternate =loor Le! aiseLyin! Alternate 4nee aiseLyin! ench Le! aiseLyin! =loor 4nee aiseLyin! =loor Le! aiseLyin! 'eel 0ouchesLyin! Le! aise /ith 'ip 0hrust8lan8lan /ith =eet 7n encheach And Catchoman Chair 4nee aiseoman Chair 0wistin! 4nee aiseussian 0wistSeated Le! 0uc sSide CrunchSide Crunch /ith Le! Li tSide 8lanSit Up

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5ncline ench odywei!ht Lun!e7ne Le! odywei!ht Squat7ne Le! odywei!ht /all Squatear odywei!ht Lun!eSissy Squatench )ips

Close


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A s CompoundA s CompoundA s 5solationA s CompoundA s 5solationA s CompoundA s 5solationA s 5solationA s 5solationA s =orearms CompoundA s =orearms 5solationA s 5solationA s 5solationA s 5solationA s CompoundA s 5solationA s 5solationA s 5solationA s CompoundA s CompoundA s Lower ac 5solationA s Lower ac 5solationA s 5solationA s CompoundA s CompoundA s 5solationA s CompoundA s 5solationA s 'ip =le ors CompoundA s Lower ac 5solationA s 5solationA s 5solationA s CompoundA s 5solationA s =orearms Compoundac iceps Compoundac iceps Compoundac iceps Compoundac 'amstrin!s 5solationac iceps Compoundac iceps Compoundac iceps Compound


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ac iceps Compoundac iceps CompoundCalves 5solationCalves 5solationCalves 5solationCalves 5solation

Calves 5solationCalves 5solationChest ShouldersF 0riceps CompoundChest Shoulders CompoundChest Shoulders CompoundChest Shoulders CompoundChest ShouldersF 0riceps CompoundChest ShouldersF 0riceps 5solationChest Shoulders CompoundChest Shoulders Compound


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T"peAbsAbsAbsAbsAbs

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BackBackCalvesCalvesCalvesCalves

CalvesCalvesChestChestChestChestChestChestChestChestGlutesGlutesGlutesGlutesGlutesGlutesGlutesGlutesGlutesGlutesGlutesGlutesGlutesHamstringsHamstringsHamstringsHamstringsHamstringsHamstringsHamstringsHamstringsHamstringsHamstringsHamstringsHamstringsQuadricepsQuadricepsQuadricepsQuadricepsQuadricepsQuadricepsQuadriceps


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QuadricepsQuadricepsQuadricepsQuadricepsQuadricepsTriceps

TricepsTricepsTricepsTriceps


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Exercise amesort iconA dominal Air i eA dominal ar ell olloutsench ac 4ni e)ecline A dominal each)ecline ench Alternate 4nee aise

)ecline ench 4nee aise)ecline Le! aise /ith 'ip 0hrustercise all Le! 0uc

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Alternate )um ell ench 8ress 9low start:ar ell ench 8ressar ell 8ullover And 8ressench 8ushupsChest )ip)ecline ench 8ress

)ecline )um ell ench 8ress)eep 8ush Ups)um ell ench 8ress)um ell =loor 8ressercise all )um ell 8ressercise all 8ush Up

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o Squat 9shown with ench:)eadli t)ecline ench ar ell Lun!e)eep Squat)um ell )eadli t)um ell umpin! Squat

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ar ell Split umpar ell Step Upsench 7ne Le! )um ell Squatodywei!ht ump Squatodywei!ht Lun!eodywei!ht Side Lun!e

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Close


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!rimar" #uscle$s% Secondar" #uscle$s%A sA s ShouldersA sA sA s

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E&uipment 'sedodywei!htar ellodywei!htodywei!htodywei!ht

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)um ellsar ellar ellodywei!htodywei!htar ell

)um ellsodywei!ht)um ells)um ellsercise allercise allar ellar ellar ell)um ellsercise allodywei!ht)um ells)um ells)um ells)um ellsodywei!ht)um ellsar ellar ell7therar ellodywei!htar ellar ellar ellar ellar ellar ellar ellar ellar ellar ellar ell)um ellsodywei!htodywei!htodywei!htodywei!htodywei!htodywei!htodywei!ht


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ar ellar ellar ellar ell)um ells)um ells

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7ther7therar ellar ellar ellar ellar ellar ellar ellar ellar ellar ell


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ar ellar ell)um ellsodywei!htodywei!htodywei!ht

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7ther7ther


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ar ellar ellar ellar ellar ellar ell

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)um ellsar ellar ellodywei!ht)um ellsar ellar ellodywei!htodywei!ht)um ellsar ell)um ellsodywei!ht


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odywei!htar ellar ellar ellar ellar ell

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)um ellsodywei!htar ellercise allar ellar ell

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+,v-hasd Cxcv((#)*+,v-hasd-.kasdkl/.k L23tH23&I(23l sh cv--nhvJK$ldHv hasd " as icH2323*+v hasd " asd lH" las CnhvJK$&I(ls23t 23*+v SqnhvJK$23t 23*+v hasd " asd lH" las&I(H23ss23l sh cv- L23tH23&I(23l sh cv--nhvJK$ldH23&I( liw3ets

Cxcv((#)*+,v-hasdicH2323*+v hasd " asSqnhvJK$23t 23*+v

Cxcv((#) L23tH23&I(23l sh cv--icH2323*+v hasd " asd lH" las C

+,v-hasd-.kasdkl/.klas0/)*1 ) SqnhvJK$23t 23*+v hasd " asdv hasd " asd lH" las CnhvJK$&I(ls L23tH23&I(23l sh cv--nhvJK$ldH23t 23*+v hasd " asd lH" las&I(H23ss23l sh cv--nhvJK$ldH23&I( liw3ets

Cxcv((#) Cxcv((#)*+,v-hasdicH2323*+ icH2323*+v hasd " asSqnhvJK$SqnhvJK$23t 23*+v L23tH23&I L23tH23&I(23l sh cv--


Cxcv((#)*+,v-hasdicH2323*+v hasd " asSqnhvJK$23t 23*+v L23tH23&I(23l sh cv--

+,v-hasd-.kasdkl/.klas0/)*1 )


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v hasd " asd lH" las CnhvJK$&I(ls23t 23*+v hasd " asd lH" las&I(H23ss23l sh cv--nhvJK$ldH23&I( liw3ets


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las0/)*1 ) hvJK$&I(ls

lH" las&I(H23ss23&I( liw3ets

.kasdkl/.klas0/)*1 )d lH" las CnhvJK$&I(lsasd " asd lH" las&I(H23ss

nhvJK$ldH23&I( liw3ets hvJK$&I(ls

lH" las&I(H23ss23&I( liw3ets Cxcv((#)*+,v-hasd-.kasdkl/.klas0/)*1 )

icH2323*+v hasd " as Cxcv((#)*+,v-hasd-.kasdkl/.kSqnhvJK$23t 23*+v icH2323*+v hasd " asd lH" las C

.kasdkl/.klas0/)*1 ) L23tH23&I(23l sh cv- SqnhvJK$23t 23*+v hasd " asdd lH" las CnhvJK$&I(ls L23tH23&I(23l sh cv--nhvJK$ldHasd " asd lH" las&I(H23ss

nhvJK$ldH23&I( liw3ets

.kasdkl/.klas0/)*1 )d lH" las CnhvJK$&I(lsasd " asd lH" las&I(H23ss

nhvJK$ldH23&I( liw3ets


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las0/)*1 ) hvJK$&I(ls

lH" las&I(H23ss23&I( liw3ets


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