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Taken from Bodybuilding.com
Pull-Up
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4x6 reps |
rest: 60s
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Bench Dip
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4x6 reps |
rest: 60s
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Machine Seated Leg Curl
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4x6 reps |
rest: 60s
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Barbell Squat
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4x6 reps |
rest: 60s
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Barbell Shrug
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4x6 reps |
rest: 60s
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EZ Bar Curl
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4x6 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x6 reps |
rest: 60s
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Barbell Military Press (Seated)
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4x6 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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4x6 reps |
rest: 60s
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Dumbbell Rear Deltoid Row
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4x6 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x6 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Barbell Bench Press
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3x12 reps |
rest: 60s
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Barbell Deadlift
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3x12 reps |
rest: 60s
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Barbell Lunge
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3x12 reps |
rest: 60s
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Barbell Shrug
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3x12 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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3x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x12 reps |
rest: 60s
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Dumbbell Front Raise
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3x12 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Rear Deltoid Row
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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