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All exercises are 1200 reps
Barbell Bench Press
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4x25 reps |
rest: 60s
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Barbell Incline Bench Press
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4x25 reps |
rest: 60s
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Dumbbell Bench Press
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4x25 reps |
rest: 60s
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Dumbbell Pullover
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4x25 reps |
rest: 60s
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Barbell Decline Bench Press
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4x25 reps |
rest: 60s
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Cable Cross-Over
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4x25 reps |
rest: 60s
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Cable Lower Chest Raise
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4x25 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x25 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x25 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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4x25 reps |
rest: 60s
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Dumbbell Alternating Front Raise
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4x25 reps |
rest: 60s
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Machine Deltoid Raise
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4x25 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x25 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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4x25 reps |
rest: 60s
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Cable V Bar Pulldown
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4x25 reps |
rest: 60s
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Machine Seated Row
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4x25 reps |
rest: 60s
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Machine Back Extension
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4x25 reps |
rest: 60s
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Dual Cable Triceps Extension
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4x25 reps |
rest: 60s
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Cable Elevated Row
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4x25 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x25 reps |
rest: 60s
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EZ Bar Tricep Extension
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4x25 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x25 reps |
rest: 60s
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Cable Shoulder Extension
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4x25 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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4x25 reps |
rest: 60s
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Machine Leg Press
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4x25 reps |
rest: 60s
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Machine Leg Extension
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4x25 reps |
rest: 60s
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Hack Squat
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4x25 reps |
rest: 60s
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Machine Hip Adduction
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4x25 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x25 reps |
rest: 60s
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Wrist Roller
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4x25 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x25 reps |
rest: 60s
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Dumbbell Incline Curl
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4x25 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x25 reps |
rest: 60s
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EZ Bar Curl
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4x25 reps |
rest: 60s
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Dumbbell Seated Alternating Hammer Curl
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4x25 reps |
rest: 60s
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Barbell Preacher Curl
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4x25 reps |
rest: 60s
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