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Using minimal equipment and max weight to try and stay bulky. Sets and reps will vary and can be changed and adapted to meet your personal needs
Dumbbell Bench Press
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4x12,8,6,4 reps |
rest: 15s
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Dumbbell Incline Bench Press
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3x8,6,4 reps |
rest: 15s
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Dumbbell Fly
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2x10 reps |
rest: 15s
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Dumbbell Pullover
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2x8 reps |
rest: 15s
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Bench Dip
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3x8 reps |
rest: 15s
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Cable Tricep Kickback
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3x8 reps |
rest: 15s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 15s
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Cable Rope High Pulley Tricep Extension
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3x8 reps |
rest: 15s
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Back Hyperextension
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3x8 reps |
rest: 15s
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Cable Seated Row
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2x8 reps |
rest: 15s
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Cable Lat Pulldown (Wide Grip)
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3x10,8,6 reps |
rest: 15s
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Barbell Bent-Over Row
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2x8 reps |
rest: 15s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 15s
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Barbell Curl
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3x10,8,6 reps |
rest: 15s
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Dumbbell Incline Curl
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2x12 reps |
rest: 15s
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Dumbbell Concentration Curl
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2x10 reps |
rest: 15s
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EZ Bar Preacher Curl (Close Grip)
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3x10,8,6 reps |
rest: 15s
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Dumbbell Seated Arnold Press
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3x12,10,8 reps |
rest: 15s
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Dumbbell Reverse Fly
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3x10 reps |
rest: 15s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 15s
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Barbell Upright Row
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2x10 reps |
rest: 15s
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Barbell Reverse Curl
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4x10 reps |
rest: 15s
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Barbell Wrist Curl (Palms Up)
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4x10 reps |
rest: 15s
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Machine Leg Extension
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3x12 reps |
rest: 15s
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Machine Seated Leg Curl
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3x12 reps |
rest: 15s
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Machine Leg Press
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3x12 reps |
rest: 15s
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Calf Press On Leg Press
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3x12 reps |
rest: 15s
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Machine Ab Crunch
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3x12 reps |
rest: 15s
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3x8 reps • 60s |
rest: 45s
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