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3x5 reps |
rest: 120s
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3x10 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 90s
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Dumbbell Incline Curl
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3x10 reps |
rest: 60s
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EZ Bar Incline Tricep Extension
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3x10 reps |
rest: 60s
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Barbell Spider Curl
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3x10 reps |
rest: 60s
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EZ Bar Decline Tricep Extension
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3x10 reps |
rest: 60s
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EZ Bar Curl
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Barbell Deep Squat
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5x20,15,10,7,5 reps |
rest: 150s
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Barbell Clean Deadlift
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5x20,15,10,7,5 reps |
rest: 150s
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Barbell Glute Bridge
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3x10 reps |
rest: 60s
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3x20 reps |
rest: 60s
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Weight Plate Russian Twist
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3x20 reps |
rest: 60s
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3x15 reps |
rest: 60s
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Barbell Seated Calf Raise
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3x15 reps |
rest: 60s
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Pull-Up
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3x10 reps |
rest: 120s
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Barbell Bench Press
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3x10 reps |
rest: 120s
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Chin-Up
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3x10 reps |
rest: 120s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 120s
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Barbell Bent-Over Row (Reverse Grip)
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3x10 reps |
rest: 120s
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Dip
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3x10 reps |
rest: 120s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 120s
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Dumbbell Bench Press
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3x10 reps |
rest: 120s
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