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Change reps and sets to your liking
Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Smith Machine Incline Bench Press
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3x8 reps |
rest: 60s
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Leverage Machine Iso Row
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Preacher Curl Machine
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Machine Shoulder Press
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3x8 reps |
rest: 60s
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Machine Reverse Fly
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Single-Leg Press
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3x8 reps |
rest: 60s
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Hack Squat
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3x8 reps |
rest: 60s
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Weight Plate Sissy Squat
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3x8 reps |
rest: 60s
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Barbell Bulgarian Split Squat
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3x8 reps |
rest: 60s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
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Machine Hip Adduction
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Cable Lateral Raise
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3x8 reps |
rest: 60s
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Cable V Bar Pulldown
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3x8 reps |
rest: 60s
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Cable Rope Lat Pulldown
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Preacher Curl Machine
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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3x8 reps |
rest: 60s
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Dumbbell Spider Curl
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3x8 reps |
rest: 60s
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Cable Deltoid Raise
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x8 reps |
rest: 60s
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Machine Single-Leg Press
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
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Machine Hip Adduction
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3x8 reps |
rest: 60s
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