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Barbell Bench Press
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5x8 reps |
rest: 90s
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Barbell Bent-Over Row
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4x10 reps |
rest: 75s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Cable Cross-Over
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3x12 reps |
rest: 60s
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Dumbbell Pullover
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3x12 reps |
rest: 60s
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Cable Seated Row
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4x12 reps |
rest: 75s
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Barbell Military Press
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4x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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4x10 reps |
rest: 75s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 75s
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Barbell Curl
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4x15 reps |
rest: 75s
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Dumbbell Hammer Curl
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3x15 reps |
rest: 75s
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EZ Bar Decline Close Grip Skull Crusher
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3x15 reps |
rest: 60s
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Barbell Squat
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6x8 reps |
rest: 120s
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Barbell Romanian Deadlift
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3x10 reps |
rest: 105s
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Machine Leg Press
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4x12 reps |
rest: 75s
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Machine Seated Leg Curl
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4x15 reps |
rest: 60s
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Machine Calf Raise
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4x20 reps |
rest: 60s
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Barbell Incline Bench Press
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4x8 reps |
rest: 75s
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Pull-Up
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4x8 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Dip
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4x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x15 reps |
rest: 75s
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Barbell Ab Rollout (Kneeling)
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2x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x8 reps |
rest: 75s
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Cable Rope Face Pull
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4x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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5x10 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 60s
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Barbell Curl
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3x21 reps |
rest: 105s
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Barbell Shrug
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3x15 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 90s
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Hack Squat
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3x10 reps |
rest: 60s
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Barbell Good Morning
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3x10 reps |
rest: 60s
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Barbell Glute Bridge
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4x12 reps |
rest: 60s
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Machine Leg Extension
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4x15 reps |
rest: 60s
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